Burst through your muscle building plateau with this 8 week pyramid workout program. The pyramid sets in this workout are sure to challenge your muscles!
Workout Summary

Workout Description

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!

80 Comments
Ryan Martin
Posted on: Tue, 08/09/2022 - 23:44

I Love This. ❤️

Jordan
Posted on: Mon, 05/09/2022 - 20:49

How would you recommend incorporating cardio into this program?

M&S Team Badge
Roger
Posted on: Tue, 05/24/2022 - 21:37

Do it first thing in the AM on an empty stomach, Jordan, or do it after the workouts are over. Just don't go hard on cardio before weights.

Ramy
Posted on: Sun, 03/20/2022 - 07:34

Hello, i have tried this split and it definitely helps me to build more strength and gain lean muscle , i used the progressive overload startegy every single week adding some weights. Great training program ! Thank you.

Khodor
Posted on: Thu, 02/24/2022 - 02:38

Hello i need to replace skullcrushers with which exerxice that target the same muscle? Thanku

M&S Team Badge
Roger
Posted on: Sat, 02/26/2022 - 20:14

Hi, Khodor. Why can't you perform skullcrushers? I don't want to make a recommendation that you wouldn't be able to use effectively.

Mehdi
Posted on: Tue, 12/28/2021 - 06:20

Hello,
What is the best program to gain mass after completing this program?

Thank you

M&S Team Badge
Roger
Posted on: Tue, 12/28/2021 - 08:51
Mehdi
Posted on: Tue, 11/23/2021 - 10:45

Hello, in this workout can we change the exercises or can we continue until the end of the 8week program?

M&S Team Badge
Roger
Posted on: Tue, 11/23/2021 - 19:19

Hi, Mehdi. If there are exercises you can't do in this program, the M&S Exercises section has numerous exercises you can choose from to substitute for the exercises you want to replace.

Mehdi
Posted on: Wed, 11/24/2021 - 11:27

Hello, It's not about " doing them or if some of them are hard to me to do" , actually what I meant is if I can change the exercices so I can try each time new ones. Instead of doing the same exercices for 8 weeks.

M&S Team Badge
Roger
Posted on: Wed, 11/24/2021 - 19:57

You can if you want, but the results may not be the same. The whole point of a program like this one is the structure and consistency behind it. If you change the exercises every week, then it could be more difficult to monitor how you're improving.

Jan Bruinsma
Posted on: Thu, 07/29/2021 - 09:49

You have sometimes 5 exercises in A superset . Can you explain this please. I was under the impression in a superset you alternate bewtween 2 or 3. How so you alternate with 5 ? is is kike a small circuit?

M&S Team Badge
Marina
Posted on: Wed, 08/04/2021 - 14:44

Jan Bruinsma -

You do 5 different exercises as conventional sets. Meaning, you complete the required amount of sets for each exercise before moving on to the next exercise. This applies to exercises listed as 1, 2, 3, 4, 5, etc.

For the exercises listed as 5a, 5b, etc. Those are the only supersets.

Rocky Balboa
Posted on: Mon, 11/23/2020 - 07:51

thanks yoshi and abigail for your answers . i have another question about rest periods how much rest we can take between sets

M&S Team Badge
Abigail
Posted on: Mon, 11/23/2020 - 10:10

Hey Rocky - rest between sets can be 60-90 seconds

Rocky Balboa
Posted on: Fri, 11/20/2020 - 08:02

can we do normal leg press in place of wide stance leg press sometimes

M&S Team Badge
Abigail
Posted on: Fri, 11/20/2020 - 09:42

Hey Rocky - yes you can

Rocky Balboa
Posted on: Mon, 08/10/2020 - 02:18

does this program will help to build more muscle mass

M&S Team Badge
Yoshi
Posted on: Mon, 08/10/2020 - 08:15

This one definitely adds muscle & strength, Rocky.

Garrison
Posted on: Tue, 03/10/2020 - 07:42

What % of your 1RM should you be using? For example, the 15-20 rep ranges. Should I be using 60-70% of my 1RM?

Simon
Posted on: Wed, 08/07/2019 - 16:19

Hi, could I replace the ab exercises with some other/extra chest exercises, if so what ?

Steven DelMauro
Posted on: Mon, 04/22/2019 - 09:28

When do we take a rest and how for how long?

Marcus Perry
Posted on: Sat, 03/30/2019 - 11:13

I tied this and loved it make sore in places that I never felt before but this is the first week

Chris
Posted on: Sun, 01/06/2019 - 14:59

Hey Alex, just a quick question. On shoulders and arms day, do you repeat alternate hammers 20 sets per each arm, or is it 10 on each? Thanks!

Abd
Posted on: Mon, 12/17/2018 - 05:47

after the 8 weeks finish, can you suggest a next workout, please?

Abd
Posted on: Thu, 12/13/2018 - 09:05

If I made some changes especially on back & leg days , is that ok? because I have a back injury and want to take it slow

Todd Daniels
Posted on: Fri, 03/08/2019 - 11:06

Why would you ask such a question?

Todd Daniels
Posted on: Fri, 03/08/2019 - 11:06

Why would you ask such a question?

Tapash Ranjan M...
Posted on: Mon, 12/10/2018 - 01:11

Which protine powder, Bcaa, and creatine is best for body building??

M&S Team Badge
JoshEngland
Posted on: Mon, 12/10/2018 - 09:57
Tapash mohanta
Posted on: Mon, 12/10/2018 - 22:38

I want to know what's the perfect time to take protein, bcaa, creatine and weight gainers and diet plans also.
I want to know what i have to do in daily life

M&S Team Badge
JoshEngland
Posted on: Tue, 12/11/2018 - 09:19

Hi Tapash,

You might find this expert guide a helpful read: https://www.muscleandstrength.com/expert-guides/muscle-building

Tyler
Posted on: Sun, 12/09/2018 - 17:04

Can this be done one A Monday thru Friday routine rather than taking a day off on Thursday?

M&S Team Badge
JoshEngland
Posted on: Mon, 12/10/2018 - 09:59

Hi Tyler,

Yes, that should be fine.

Alan
Posted on: Sun, 12/09/2018 - 12:38

Al decir 5 conjuntos. Rep de 12 10 8 10 12 es q tengo q hacer 5 veces esto ,o es solo 1 de corrido sin descanso ?

M&S Team Badge
JoshEngland
Posted on: Mon, 12/10/2018 - 10:02

Hi Alan,

No hablo español, lo siento si el traductor de google no está claro. Usted hace cinco conjuntos separados con un período de descanso entre el conjunto. En el primer set haces 12 repeticiones y luego descansas. Repita hasta que haya terminado todos los conjuntos antes de pasar al siguiente ejercicio.

Steve
Posted on: Sun, 12/09/2018 - 12:31

Josh Why arms twice a week but everything else only once a week

M&S Team Badge
JoshEngland
Posted on: Mon, 12/10/2018 - 10:06

Hi Steve,

I'm not 100% sure as I didn't write this workout program. My thinking is this:

1. Arms are fun to train :)
2. Sometimes tricep conditioning can be the limiting factor on pressing motions, so maybe the intent was to improve here.
3. Big arms can make the whole body appear bigger and are a feature everyone sees every day.

Hope this helps!

Jake Sahm
Posted on: Sat, 11/17/2018 - 09:32

Whats the rest between each set?

Vikram
Posted on: Fri, 08/17/2018 - 07:08

Can u do cardio ?

M&S Team Badge
JoshEngland
Posted on: Fri, 08/17/2018 - 10:57

Hi Vikram,

Yes, you can add cardio to this program.

Ekikos
Posted on: Sun, 08/12/2018 - 13:20

Hi,
What's the rest between sets on each excersize?
Thanks

Abdullah Zaihi
Posted on: Thu, 07/05/2018 - 04:31

Does 5a and 5b mean super set?

M&S Team Badge
JoshEngland
Posted on: Thu, 07/05/2018 - 08:47

Hi Abdullah,

Yes.

Hope this helps!

Abdullah Zaihi
Posted on: Wed, 07/04/2018 - 10:21

Does 5a and 5b mean super set?

M&S Team Badge
JoshEngland
Posted on: Thu, 07/05/2018 - 08:44

Hi Abdullah,

Yep.

Hope this helps!

Jambo
Posted on: Wed, 11/25/2020 - 23:07

No. If you read the article. A) of for one week and B) is for the next week. Example. Do all the workouts, and do the A's the first week, then B's the next week.

Gmurphy
Posted on: Fri, 06/22/2018 - 02:14

Like the workout, been at it for a few weeks now...I am trying to track my calorie deficit using one of the apps...any idea on a ball park of a calorie burn per workout? I’m sure it varies day to day, just looking for a ball park.

Pedro Maldonado
Posted on: Tue, 06/05/2018 - 00:42

45 to 60 mins pee session?! Leg day was like 2 hours......