Pyramid Program

Monday: legs & triceps & abs

Deadlifts 15,12,8,5,3,1
Jump squats Psycho sets 1 set of 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Smith squats Pause 3 sets 6 rest 20 sec, 3 rest 20 sec, 2
Split smith squats S&S 1 leg calf raises drop sets 4 set of 10 drop 30% twice

---------------------------------------------------------------------------------------------------------------Close grip press 15,12,8

Rope press down Psycho sets 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Incline skull crushers Pause 3 sets 6 res 20 sec, 3 rest 20 sec, 2
Overhead 2 arm dumbbell extension Drop sets 4 set of 10 drop 30& twice

---------------------------------------------------------------------------------------------------------------Tri-set (rep range 15-30) 3 sets

Weighted curl-up (to failure)
Weighted leg rises (to failure)
Medicine ball seated side to sides (to failure)
(1 minute between sets flexing abs on whole break)

Tuesday: chest & biceps

Bench press 15, 12, 8, 5, 3, 1
Incline cable press Psycho sets 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Decline bench press Pause 3 sets 6 rest 20 sec, 3 rest 20 sec, 2
Cable fly 4 set of 10 drop 30% twice

---------------------------------------------------------------------------------------------------------------Hammer preacher curl 15, 12, 8

EZ bar curl Psycho sets 6&12, 5&10, 4&8 rest 2 mins then 12&6, 10&5, 8&4
Rope curls Pause 3 sets 6 rest 20 sec, 3 rest 20 sec, 2

High cable flex curl 4 set of 10 drop 30% twice

Wednesday: back & shoulders & abs

Lat pull downs 15, 12, 8, 5, 3, 1
Long bar row Psycho sets 1 @ 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Bent over row Pause 3 @ 6 rest 20 sec, 3 rest 20 sec, 2
Cable full ROM pull downs 4 @ 10 drop 30% twice

---------------------------------------------------------------------------------------------------------------Smith shoulder press 15, 12, 8, 5, 3, 1

Smith shrugs Psycho sets 1 @ 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Front cable raise & side cable raise Pause 3 @ 6 rest 20 sec, 3 rest 20 sec, 2
Upright row 4 @ 10 drop 30% twice

---------------------------------------------------------------------------------------------------------------All abs in a row no rest between exercises

Crunches 25 reps
Leg extensions 25 reps
Alternating leg extension 20 reps
Cross crunch 20 reps (per side)
Throwing elbow crunch 20 reps (per side)
Toe reach 15 reps
Side leg raises 20 reps (per side)
Crunches (to failure)

Thursday: legs & triceps

Power cleans 3 @ 5-12
Front squat Psycho sets 1 @ 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Super set (4 sets)
Barbell lunges (6 reps per side)
Sumo deadlifts (6-8 reps)
Split smith squat 4 @10 drop 30% twice
Barbell jumps to box 4 @ 20

---------------------------------------------------------------------------------------------------------------Overhead bar cable extension sets 1 @6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Hanging weighted dips Pause 3 @ 6 rest 20 sec, 3 rest 20 sec, 2
One arm pressdown 4 @10 drop 30% twice
Medicine ball plyo pushup 3 @ failure

Friday: chest & biceps

Incline bench press 15, 12, 8, 5, 3, 1
Decline smith press Psycho sets 1 @ 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Super set (4 sets)
Dumbbell flat press (6-8 reps)
Cable crossover (6-8 reps)
Double platform plyo pushups 3 @ failure

---------------------------------------------------------------------------------------------------------------Spider curl 15, 12, 8, 5

Hammer curl Psycho sets 1 @ 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20, 8&16
Barbell curl (6-8 reps)
Drag curls (6-8 reps)
One arm cable curl 4 @ 10 drop 30 % twice

Saturday: back & shoulders

Weighted chin up 15, 12, 8, 5, 3, 1
Reverse grip bent-over row Psycho sets 1 @ 6&12, 5&10, 4&8 rest 2 mins then 12&24, 10&20,
8&16
Super set (4 sets)
V-bar long bar row (6-8 reps)
Pull up (failure)
Bent over dumbbell row with bands 3 @ 20

---------------------------------------------------------------------------------------------------------------Smith shrugs 15, 12, 8, 5, 3, 1

Tri set(4 sets)

Side cable raises (6-8 reps)

Front cable raise (6-8 reps)
Bench shoulder raises (6-8 reps)
Cable shrugs 4 @ 15 drop 30% twice