Pyramid Workout Program

Here is a pyramid workout program you can do either in your home or at the gym. It is a total body workout, but you can also do only upper body or only lower body by replacing some exercises with more arms or more leg exercises. You can do abs everyday.

A pyramid workout is doing 3 -4 sets of exercises. Doing 10 reps the first set, 8 reps the second set, 6 reps the third set, and 4 reps the fourth set. You also increase the weight each time. This workout has 3 sets, but you can add another if you want.

Exercise Set 1 Set 2 Set 3
Warm-Up Lbs Reps Lbs Reps Lbs Reps
10 min warm-up
Abs
Sit Ups 10 15 20
Russian Twist 10 15 20
Leg Lifts 10 15 20
Plank 30sec 45 sec 1min
 
Workout
One Leg Squat 5 lb dumbbells 10 each leg 10 lb dumbbells 8 each leg 20 lb dumbbells 6 each leg
Bent Row 10 lb dumbbells 10 15 lb dumbbells 8 25 lb dumbbells 6
Walking Lunges 5 lb dumbbells 10 each leg 10 lb dumbbells 8 each leg 15 lb dumbbells 6 each leg
Chest Press 5 lb dumbbells 10 10 lb dumbbells 8 15 lb dumbbells 6
Cool Down
Stretch/Foam Roll

Visit the Strength Training page for more information on this pyramid workout program you can do at home or in the gym.

Foam roll before and stretch after the workout! For an example click here.

If you have any questions, please let me know by leaving a comment below!

Live Well and Live On,

Karissa

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