This week I wanted to mix up an old favourite basic full body weight session. I decided to do it pyramid style.

In a pyramid training session basically you increase the weight and decrease the number of reps in each set until the heaviest load is reached or vice versa, decreasing weight and increasing repetitions until the set is complete.

I’m really wanting to challenge myself and slowly build on my current strength base so I chose to start heavy and decrease the weight load with each set.

In the second set I decided to decrease the weight but still aim for 10-12 reps. In the final set with the lightest weight I also decided to push out a few extra reps – sometimes I’m crazy like that 😉 (taking care to still maintain correct posture and form, always, always safety first!).

Have you ever trained using a pyramid system?

This was my first “official” try and although I did my own not so traditional version of pyramid training I have to tell you, I am a huge fan. I was amazed at how much more challenged I felt training this way. Not only that but to start with a slightly heavier load initially I was so surprised at how much I was actually capable of.

Seriously how amazing are our bodies? Don’t be afraid to challenge yourself, you (like me) may be surprised at just how far you’ve come and what you can achieve.

You can do it!

Ready . . . lets do this –

Set 1 – 

—–Exercise—–	—–Weight—–	—–Reps—–
Squats	40 lbs	10-12
Bench Press	30 lbs	10-12
Single arm bent over row	22.5 lbs	10-12 each arm
Sumo Squats	45 lbs	10-12
Overhead Press	25 lbs	10-12
Dead lift	45 lbs	10-12
Bicep Curl	17.5 lbs	10-12
Lunge	40 lbs	10-12 each leg
1	minute	rest

 

 Set 2 – 

—–Exercise—–	—–Weight—–	—–Reps—–
Squats	35 lbs	10-12
Bench Press	25 lbs	10-12
Single arm bent over row	20 lbs	10-12 each arm
Sumo Squats	40 lbs	10-12
Overhead Press	22.5 lbs	10-12
Dead lift	40 lbs	10-12
Bicep Curl	15 lbs	10-12
Lunge	35 lbs	10-12 each leg
1	minute	rest

 

Set 3 –  

—–Exercise—–	—–Weight—–	—–Reps—–
Squats	30 lbs	14-16
Bench Press	22.5 lbs	14-16
Single arm bent over row	17.5 lbs	14-16 each arm
Sumo Squats	35 lbs	14-16
Overhead Press	20 lbs	14-16
Dead lift	35 lbs	14-16
Bicep Curl	12.5 lbs	14-16
Lunge	30 lbs	14-16 each leg
Cool	Down	Stretch

 

So how did you go? Feel free to share in the comments below or on our facebook page. We would love to hear from you 🙂

If you could try any type of workout program or style what would it be?

Top image from timtak via Flickr