Fortified Body Gym
Ascending Pyramid weight training is a resistance training technique that involves progressively increasing or decreasing the weight lifted in a systematic manner throughout a workout session. The structure of the workout resembles a pyramid, hence the name. This approach helps to challenge and gradually fatigue muscles while allowing for sufficient warm-up and adaptation.
The key advantage of pyramid training is its ability to target different aspects of muscular endurance, strength, and hypertrophy within the same workout. It allows individuals to gradually warm up their muscles, pre-fatigue them with higher reps, and then challenge them with heavier weights for lower reps. Adjusting the pyramid structure can cater to specific fitness goals, whether they are focused on strength, endurance, or a combination of both
Ascending Pyramid:Start with a light weight for a higher number of repetitions (e.g., 12-15 reps).Increase the weight and decrease the repetitions with each subsequent set.Continue this pattern until you reach the heaviest weight for the lowest number of repetitions (e.g., 6-8 reps).
1 sessions per week
Must use App app to view and log training
Program Training
A
Incline Bench Press
14, 12, 10, 8, 6
B1
DB Bench Press
4 x 10
B2
DB Fly
4 x 10
C
Seated Chest Press
4 x 10
D
Tricep Pulldown
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Hanging Knee Raise
4 x 15
A
Back Squat
14, 12, 10, 8, 6
B1
Walking Lunges
4 x 10
B2
Leg Extension
4 x 10
C
Leg Press
4 x 10
D
Goblet Squat
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Swiss Ball Crunches
4 x 10
A
Wide Grip Lat Pulldown
14, 12, 10, 8, 6
B1
Seated Row
4 x 10
B2
DB Reverse Fly
4 x 10
C
T-Bar Row
4 x 10
D
Barbell Bicep Curl
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Barbell Roll Outs
4 x 15
A
Touch n go Deadlift
14, 12, 10, 8, 6
B1
Hip Thrust
4 x 10
B2
Lying Leg Curl
4 x 10
C
Romanian Deadlift
4 x 10
D
American KB Swing
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
A
Seated DB Press
14, 12, 10, 8, 6
B1
Machine Shoulder press
4 x 10
B2
DB Front Raise
4 x 10
C
Barbell Upright Row
4 x 10
D
DB Lateral Raise
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E1
Plank
4 x 1:00
E2
Hanging Knee Raise
4 x 10
