8 Week Plateau Busting Pyramid Workout Program
If you have been struggling to make progress with your current workout routine I think I got the right program for you.
This 8 week pyramid workout routine is a great routine that shocks the body into NEW growth by utilizing higher and lower reps ranges during each exercise to help increase strength and hypertrophy.
With most workout routines, you will either focus on strength (lower rep ranges with heavier weights) or hypertrophy “muscle gain” (moderate to higher rep ranges with moderate weight).
Strength and hypertrophy routines are effective. Although, even the BEST programs start to get stale and the body will soon adapt.
This 8 week plateau busting pyramid workout routine will help you break through that plateau! The pyramid routine is based around the rep ranges you use for each exercise.
8 Week Plateau Busting Pyramid Workout Program
Each exercise will have an odd number of sets 3,5,7. You will start with a lighter weight with a higher rep range. Your middle sets will be heaviest with a lower rep range, and then you will return to lighter more moderate weight again for higher reps.
Make sure when picking a weight you use one that you fail in the rep range laid out for you in the program. And make sure your form is still correct throughout the entire set.
Example:
- Set 1: 12 Reps with 40 lbs
- Set 2: 9 Reps with 50 lbs
- Set 3: 6 Reps with 60 lbs
- Set 4: 9 Reps with 50 lbs
- Set 5: 12 Reps with 40 lbs
Time to get to work!
Monday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Leg Extension | 3 | 20, 15, 20 |
| 1b. Lying Leg Curls | 3 | 20, 15, 20 |
| 2. Barbell Squats | 5 | 15, 12, 10, 12, 15 |
| 3. Stiff Leg Deadlifts | 5 | 15, 12, 10, 12, 15 |
| 4. Wide Stance Leg Press | 5 | 25, 20, 15, 20, 25 |
| 5a. Machine Standing Calf Raises | 5 | 20, 15, 12, 15, 20 |
| 5b. Seated Calf Raises | 5 | 20, 15, 12, 15, 20 |
Tuesday: Chest & Abs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Bench Press | 7 | 12, 10, 8, 6, 8, 10, 12 |
| 2. Incline Barbell Bench | 5 | 10, 8, 6, 8, 10 |
| 3. Dumbbell Fly | 5 | 20, 15, 12, 15, 20 |
| 4. Rope Crunch | 5 | 15, 12, 10, 12, 15 |
| 5. Decline Sit Up | 5 | 25, 20, 15, 20, 25 |
Wednesday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Barbell Curls | 5 | 12, 10, 8, 10, 12 |
| 1b. Skullcrushers | 5 | 12, 10, 8, 10, 12 |
| 2a. Preacher Curls | 5 | 20, 15, 12, 15, 20 |
| 2b. Reverse Grip Straight Bar Pushdown | 5 | 20, 15, 12, 15, 20 |
| 3a. Hammer Curls | 5 | 15, 12, 10, 12, 15 |
| 3b. Tricep Dips | 5 | 15, 12, 10, 12, 15 |
Friday: Back & Traps
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Downs | 5 | 20, 15, 12, 15, 20 |
| 2. Barbell Rows | 7 | 12, 10, 8, 6, 8, 10, 12 |
| 3a. Dumbbell Pullover | 7 | 20, 15, 12, 10, 12, 15, 20 |
| 3b. Cable Rows | 7 | 20, 15, 12, 10, 12, 15, 20 |
| 4a. Close Grip Lat Pull Down | 5 | 12, 10, 8, 10, 12 |
| 4b. One Arm Dumbbell Row | 5 | 12, 10, 8, 10, 12 |
| 5. Behind the Back Shrug | 5 | 10, 8, 6, 8, 10 |
| 6. Dumbbell Shrug | 3 | 15, 12, 15 |
Saturday: Shoulders & Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Seated Military Press | 7 | 12, 10, 8, 6, 8, 10, 12 |
| 2. Dumbbell Lateral Raise | 5 | 30, 25, 20, 25, 30 |
| 3. Rear Delt Machine Fly | 5 | 15, 12, 10, 12, 15 |
| 4. Barbell Upright Row | 3 | 12, 10, 12 |
| 5a. Alternating Dumbbell Curl | 7 | 20, 15, 12, 10, 12, 15, 20 |
| 5b. Close Grip Bench Press | 7 | 20, 15, 12, 10, 12, 15, 20 |
Dedicate yourself 6-8 weeks of HARD WORK in the gym with this program and you are bound to break through that plateau and get the improvements you are looking for.
As always if you have any question or comments please response below or just email me directly: AlexBigStew@gmail.com I always answer all my emails and are here to help!