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Intermediate And Advanced Level Pyramid Chest Workout Plan

The Pyramid Chest Workout Routine is designed for advanced and intermediate levels, focusing on hypertrophy through a series of exercises including bench press, incline dumbbell press, and cable crossover. It employs pyramid training techniques, gradually increasing weight while decreasing reps to enhance muscle mass and strength. The routine emphasizes proper warm-up, recovery time, and the importance of a solid foundation in chest muscle development.

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Robin Tan
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123 views

Intermediate And Advanced Level Pyramid Chest Workout Plan

The Pyramid Chest Workout Routine is designed for advanced and intermediate levels, focusing on hypertrophy through a series of exercises including bench press, incline dumbbell press, and cable crossover. It employs pyramid training techniques, gradually increasing weight while decreasing reps to enhance muscle mass and strength. The routine emphasizes proper warm-up, recovery time, and the importance of a solid foundation in chest muscle development.

Uploaded by

Robin Tan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PYRAMID CHEST WORKOUT ROUTINE

WORKOUT / CHEST / ADVANCED, INTERMEDIATE

EXERCISE 1
BENCH PRESS 5 12, 10, 8, 6, 4 45-60"
SETS REPS REST
Equipment: Barbell, Bench, Full Gym

EXERCISE 2
INCLINE DUMBBELL PRESS 4 10, 8, 6, 4 45-60"
SETS REPS REST
Equipment: Dumbbells, Full Gym

EXERCISE 3
INCLINE DUMBBELL FLY 3 12, 12, 12 45-60"
SETS REPS REST
Equipment: Dumbbells, Full Gym

EXERCISE 4
CHEST DIPS 3 8-10 45-60"
SETS REPS REST
Equipment: Full Gym, Machine

EXERCISE 5
CABLE CROSSOVER 3 12, 12, 12 45-60"
SETS REPS REST
Equipment: Cable, Full Gym

EXERCISE 6
DUMBBELL PULLOVER 3 12, 12, 12 45-60"
SETS REPS REST
Equipment: Bench, Dumbbells, Full Gym

PYRAMID CHEST WORKOUT​


The fact is that the volume of the pectoral muscles directly depends on the volume of body
weight and on the genetic characteristics of the athlete. The greater the muscle mass of the
athlete, the more his chest will be. The goal for hypertrophy is to increase time under tension
and hit the muscle with a high amount of volume to break down the fibers and force them to
grow back bigger and stronger. If chest size is your goal, then pyramid training is definitely for
you. Ascending pyramids are not only effective for building muscle size and strength but they

also help reduce injury risk by gradually increasing the weight each set.This workout plan is Privacy - Terms
designed with pyramid sets. Before attempting this workout, you must have a good
foundation of chest muscle already developed.
Pyramid training is a highly effective training technique for building muscle mass and strength.
Another benefit with pyramid training is that it creates an intense routine as the muscles
become overloaded. This chest workout plan requires starting light and increasing the weight
you use in successive sets. As you keep adding weight, the number of reps you can do goes
down, which illustrates the inverse relationship between the two variables. It follows the
overload principle, since you increase intensity by completing both sides of the pyramid. With
pyramid training you will have a new rep scheme, unlimited exercise variety, and a variety of
challenges to keep your training and results moving forward.
Experiment with a starting weight of approximately 50% of your 1RM for that exercises, and
increase the weight for each set by increments that fit your goals.
Ascending Pyramids
 12 Reps – 50% of your 1RM (Light weight)
 10 Reps – 60% of your 1RM (Light-Medium Weight)
 8 Reps – 70% of your 1RM (Medium Weight)
 6 Reps – 80% of your 1RM (Medium-Heavy Weight)
 4 reps – 85% of your 1RM (Heavy Weight)
This is a 4-6 week training routine and aims to work the chest muscles from all angles.. As
before every workout, warming up is very important in this workout. Doing warm-up and
stretching exercises before starting the training will be beneficial to prevent injuries. You
should always give muscle groups 24-72 hours to heal in between workouts, especially if your
muscles are sore.


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