Workout Routine

Pyramid Lift

by skpatel325

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
180 sec
2
80% TM
5
180 sec
3
90% TM
3
180 sec
4
100% TM
4 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 4, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
80% TM
5
180 sec
6
65% TM
10
180 sec

squat

6 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
180 sec
2
100% TM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

bench press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
8
180 sec
2
100% TM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

incline bench press

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
8
180 sec
2
85% TM
8
180 sec
3
95% TM
3
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

barbell row

4 sets

(Optional) Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec

(Optional) Lateral Raises

3 sets

Workout 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
180 sec
2
80% TM
3
180 sec
3
90% TM
2
180 sec
4
100% TM
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
180 sec
6
60% TM
8
180 sec

deadlift

6 sets

Workout 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
80% TM
5
180 sec
3
95% TM
3
180 sec
4
100% TM
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

overhead press

4 sets

landmines

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
80% TM
8
100 sec
3
90% TM
6
100 sec
4
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

landmines

4 sets

(Optional) Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec

(Optional) Lateral Raises

3 sets

Workout 5

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
8
180 sec
2
80% TM
8
180 sec
3
80% TM
8
180 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
5
180 sec
2
80% TM
5
180 sec
3
80% TM
5
180 sec

deadlift

3 sets