Pyramid Volume Training

Are you stuck in a plateau? Do you want to increase your strength, size, and muscular definition? Use these exercises to design your own routine, and send your body into an anabolic state.

WORKOUT SUMMARY
  • Main Goal

Build Muscle

  • Workout Type

Single Muscle Group

  • Training Level

Intermediate

  • Program Duration8 weeks
  • Days Per Week

4

  • Time Per Workout45-60 minutes
  • Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, Machines

Workout Description

Are you stuck in a plateau? Do you want to increase your strength, size, and muscular definition? Do you want big arms? A sculpted back? Massive legs? Here is your chance! We all know what over-training can do, and we all try to avoid it. But when do we know if were doing enough? For some, training 3 exercises of 3 sets per body part leaves soreness for days, and DOMS the next! But if you’re like me, you have been accustomed to lifting, and you need that little extra boost to send your body into an ANABOLIC state.

With this routine, we will hit every part of the muscle to obtain the most gains in; strength, muscle size, and definition. The problem with most pyramids is they are “pre-fatigue” based. Meaning starting with a high rep (12 or 16) and ending with the low strength building bread and butter range (4-7). Because of this, the heavy compound lifts are sacrificed. This routine works from the ground up to deliver rep ranges that yield results in the three most important aspects of bodybuilding.

Not everyone has body parts that stack-up in symmetry and have equal proportions. The key to any sizeable gains is rest. With this routine, where you place your rest days are completely up to you.

With this YOU become the routine designer! I will give you workouts for each muscle group and YOU make the split. If you only have 3 available days to train, make yourself a 3 day split! Maybe you want a 5 day split! It’s up to you!

Back
Back
Exercise Sets Reps
Deadlift 4 6, 8, 10, 14
Pullups superset w/Lat Pull down 3 Max / 8, 10, 14
Dumbbell Row 3 4, 8, 12

Legs
Legs
Exercise Sets Reps
Squat 4 4, 8, 12, 20
Stiff Leg Deadlift 3 6, 8, 10
Leg Extension 4 12, 8, 6, 12

Chest
Chest
Exercise Sets Reps
Bench Press 4 6, 8, 10, 14
Incline or Decline Bench Press 4 6, 8, 10, 14
Pec Dec or Cable Crossovers 3 8, 10, 14

Biceps
Biceps
Exercise Sets Reps
Barbell Curl 3 6, 8, 14
Hammer Curl 3 8, 10, 12
Preacher Curl 3 8, 10, 12

Triceps
Triceps
Exercise Sets Reps
Incline Skullcrusher 3 6, 8, 10
Two Arm Seated Dumbbell Extension 4 6, 8, 10, 12
Reverse Grip Tricep Pulldown 3 6, 10, 14

Shoulders
Shoulders
Exercise Sets Reps
Arnold Dumbbell Press 4 6, 8, 10, 12
Cable or Dumbbell Lateral Raise 3 8, 11, 14
Bent Over Reverse Dumbbell Flyes 3 8, 12, 14

Traps
Traps
Exercise Sets Reps
Behind the Back Barbell Shrug 3 8, 12, 14

Calves
Calves
Exercise Sets Reps
45 Degree Calf Raise 3 8, 12, 14

So you’re ready to make a split! If you have a muscle group in mind you would like to bring up to speed, start the split off with it! For example, if you want bigger arms here is what you would do:

Remember, rest is the key to gains! Surround your weakest points with rest days!

2 Likes