Workout Routine

Free

Pyramid Lift

by skpatel325

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

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
8
180 sec
2
80% TM
120 lbs
5
180 sec
3
90% TM
135 lbs
3
180 sec
4
100% TM
150 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
5
80% TM
120 lbs
5
180 sec
6
65% TM
100 lbs
10
180 sec

squat

6 sets

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
180 sec
2
100% TM
150 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

bench press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
8
180 sec
2
100% TM
150 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

incline bench press

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
180 sec
2
85% TM
130 lbs
8
180 sec
3
95% TM
145 lbs
3
180 sec
4
100% TM
150 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

barbell row

4 sets

(Optional) Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
15
180 sec
2
100% TM
150 lbs
15
180 sec
3
100% TM
150 lbs
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs

(Optional) Lateral Raises

3 sets

Workout 3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
5
180 sec
2
80% TM
120 lbs
3
180 sec
3
90% TM
135 lbs
2
180 sec
4
100% TM
150 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs
5
75% TM
115 lbs
5
180 sec
6
60% TM
90 lbs
8
180 sec

deadlift

6 sets

Workout 4

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
180 sec
2
80% TM
120 lbs
5
180 sec
3
95% TM
145 lbs
3
180 sec
4
100% TM
150 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

overhead press

4 sets

landmines

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
80% TM
120 lbs
8
100 sec
3
90% TM
135 lbs
6
100 sec
4
100% TM
150 lbs
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 5 lbs
Extra 3+ reps, increase TM by 10 lbs

landmines

4 sets

(Optional) Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
15
180 sec
2
100% TM
150 lbs
15
180 sec
3
100% TM
150 lbs
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs

(Optional) Lateral Raises

3 sets

Workout 5

squat

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

squat

3×8

deadlift

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

deadlift

3×5