Workout Routine

Free

Pyramid

by jbatistacosta

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Programa pirâmide

Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Dia 1 - Base

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
60% TM
80 lbs
5
60 sec
3
80% TM
110 lbs
5
60 sec
4
82% 1RM
125 lbs
3
180 sec
5
85% TM
115 lbs
5
180 sec
6
85% TM
115 lbs
5
180 sec

squat

6 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
60 sec
2
60% TM
80 lbs
5
60 sec
3
80% TM
110 lbs
3
60 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% TM
115 lbs
7
180 sec
6
85% TM
115 lbs
7
180 sec
7
85% TM
115 lbs
7
180 sec
8
85% TM
115 lbs
7
180 sec
9
85% TM
115 lbs
7
180 sec

military press

9 sets

Pause Deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
180 sec
2
60% TM
80 lbs
5
180 sec
3
80% TM
110 lbs
3
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Pause Deadlift

5 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE8
18 lbs
8
100 sec

bulgarian split squat

4×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE8
33 lbs
8
100 sec
4
@RPE8
33 lbs
8
100 sec

leg curl

4×8

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
31 lbs
10
100 sec
2
@RPE8
31 lbs
10
100 sec
3
@RPE8
31 lbs
10
100 sec
4
@RPE8
31 lbs
10
100 sec

Seated Calf Raise

4×10

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
@RPE8
33 lbs
8
100 sec
3
@RPE8
33 lbs
8
100 sec
4
@RPE8
33 lbs
8
100 sec

Calf Extension

4×8

Dia 2 - Base

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

1×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

overhead press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
100 sec
2
65% 1RM
16 lbs
8
100 sec
3
65% 1RM
16 lbs
8
100 sec

incline bench press

3×8

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
18 lbs
8
100 sec
2
@RPE8
18 lbs
8
100 sec
3
@RPE8
18 lbs
8
100 sec
4
@RPE8
18 lbs
8
100 sec

triceps extension

4×8

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

1×5+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec

romanian deadlift

3×8

Workout 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5