Pyramid Sets

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Adonis Legs Specialization: Pyramid Sets Leg Training Program 4 – Weeks 2 Workouts Per Week

By: John Barban

Copyright 2009 Adonis Lifestyle LLC

This four week Legs specialization routine is based on pyramid sets.

Pyramid sets are the use of progressively lighter weight with more reps, or progressively heavier weights with less reps on the same exercise over multiple sets. A pyramid set can simply be a progression up or down over different rep ranges, or a combination of a progression up the pyramid and back down. The Legs muscles are a good target for Pyramid Sets as they are a complex grouping of multiple muscles that are very difficult to isolate and take a long time to fully warm up and recruit all available muscle fibers. Pyramid sets allow you to get into a groove with the chosen exercises while continuing to recruit more and more muscle fibers from one set to the next.

The following four week program is meant to be used in ADDITION to the base Adonis Index Workout.

Copyright 2009 Adonis Lifestyle LLC

 

 

Warming up 

  A good warm up before any workout is important.   Go through the following warm up before each workout using a light manageable weight for each of the  exercises:  (Note: Choose warm up weights that are approximately 30‐50% of your working weight.)    Curl & press 

 

 

1 set x 21 reps  30 seconds rest  

Push Ups  

 

 

1 set x 21 reps  30 seconds rest 

 

1 set x 21 reps  30 seconds rest 

Step Ups (bodyweight)   

1 set x 13 reps  30 seconds rest  

Pulldown & Pressdown   

1 set x 21 reps  30 seconds rest  

Bodyweight Squats 

1 set x 21 reps  30 seconds rest 

Bent Dumbbell Row 

 

 

 

 

 

Pyramid Sets – Legs Week 1 - Day 1 Pyramid Set # 1

Exercises Dumbbell Squat

Sets 1 1 1 1 1 1 1

Reps 21 13 8 5 8 13 21

Rest (sec) 60 60 90 120 90 60 60

2

Reverse Lunge

1 1 1

13 8 5

90 120 90

Pyramid Sets – Legs Week 1 - Day 2 Pyramid Set # 1

Exercises Stiff Leg Deadlift

Sets 1 1 1 1 1 1 1

Reps 21 13 8 5 8 13 21

Rest (sec) 60 60 90 120 90 60 60

2

Step Ups

1 1 1

13 8 5

90 120 90

Copyright 2009 Adonis Lifestyle LLC

Pyramid Sets – Legs Week 2 - Day 1 Pyramid Set # 1

Exercises Bulgarian Squat

Sets 1 1 1 1 1

Reps 21 13 8 5 5

Rest (sec) 60 90 90 120 120

2

Dumbbell Bench Squat

1 1 1 1

21 13 8 5

90 90 120 120

Pyramid Sets – Legs Week 2 - Day 2 Pyramid Set # 1

Exercises One Leg Deadlifts

Sets 1 1 1 1 1

Reps 21 13 8 5 5

Rest (sec) 60 90 90 120 120

2

Dumbbell Squat

1 1 1 1

21 13 8 5

90 90 120 120

Copyright 2009 Adonis Lifestyle LLC

Pyramid Sets – Legs Week 3 - Day 1 Pyramid Set # 1

Exercises Reverse Lunge

Sets 1 1 1 1 1 1 1

Reps 21 13 8 5 8 13 21

Rest (sec) 60 60 90 120 90 60 60

2

Stiff Leg Deadlift

1 1 1

13 8 5

90 120 90

Pyramid Sets – Legs Week 3 - Day 2 Pyramid Set # 1

Exercises Barbell Squats

Sets 1 1 1 1 1 1 1

Reps 21 13 8 5 8 13 21

Rest (sec) 60 60 90 120 90 60 60

2

Get Ups

1 1 1

13 8 5

60 90 120

Copyright 2009 Adonis Lifestyle LLC

Pyramid Sets – Legs Week 4 - Day 1 Pyramid Set # 1

Exercises Dumbbell Bench Squat

Sets 1 1 1 1 1

Reps 21 13 8 5 5

Rest (sec) 60 90 90 120 120

2

Reverse Lunge

1 1 1 1

21 13 8 5

90 90 120 120

Pyramid Sets – Legs Week 4 - Day 2 Pyramid Set # 1

Exercises Dumbbell Squat

Sets 1 1 1 1 1

Reps 21 13 8 5 5

Rest (sec) 60 90 90 120 120

2

Stiff Leg Deadlift

1 1 1 1

21 13 8 5

90 90 120 120

Copyright 2009 Adonis Lifestyle LLC