Reverse Pyramid Workout

Explosive Power Reverse Pyramid Workout 3 Day Split

Regular pyramid training works and it’s the format I did for years starting out. I still do pyramid structure workouts.

However, if you’re looking to improve your strength (and lift heavy weight) without giving up on the higher-rep hypertrophy sets, you can flip the pyramid on its head and structure your exercises as a reverse pyramid.

Reverse pyramid flips the set structure on its head enabling you to lift more weight for your heavy sets because you do the heavy sets first.

CAUTION: When doing reverse pyramid sets, it’s especially important to warm up extensively because your first set is very heavy. Do a little cardio and one or 2 light sets so when you hit the heavy weight hard, your body is ready for it.

Sample Reverse 3-Day Split Workout…

Here’s the workout (3-day split)

  • Workout A: Chest, Back, Hamstrings
  • Workout B: Shoulders, Triceps
  • Workout C: Quads, Calves and Biceps

I put biceps on leg day so your arms are fresh for lifting (as opposed to on workout A or B days). Same thing for hamstrings paired with chest and back.

Do each work out once a week. You could do a 3 on and 2 off format if your body responds well to more frequency.

Remember: do a thorough warm-up

Workout A: Chest, Back, Hamstrings

  • Bench Press: 4/6/8/10/12
  • Incline DB:: 4/6/8/10/12
  • Bent Over Rows: 4/6/8/10/12
  • Wide-Grip Pulldowns: 4/6/8/10/12
  • Lying down hamstring curls: : 4/6/8/10/12
  • Straight leg deadlifts: 6/8/10

Workout B: Shoulders, Triceps

  • Military Press: 4/6/8/10/12
  • DB Overhead Press: 4/6/8/10/12
  • Dips: 4/6/8/10/12
  • Lying down tricep extensions: 4/6/8/10/12
  • Abs

Workout C: Quads, Calves and Biceps

  • Squats: 4/6/8/10/12
  • Deadlifts: 6/8/10
  • Leg Extensions: 6/8/10
  • Seated calf raises: 8/10/12/14/16
  • Standing calf raises: 8/12/16
  • Barbell Curls: 4/6/8/10/12
  • Cable preacher curls: 4/6/8/10/12

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