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.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
14, 12, 10, 8, 6
A2
Rest
5 x 2:00
B1
Push-Up
4 x 10
B2
DB Fly
4 x 10
B3
Rest
4 x 1:30
C1
Seated Chest Press
4 x 10
C2
Rest
4 x 1:00
D
Tricep Pulldown
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Sit-up
4 x 30
A1
Back Squat
14, 12, 10, 8, 6
A2
Rest
5 x 2:00
B1
Walking Lunges
4 x 20
B2
Calf Raise
4 x 10
B3
Rest
4 x 1:30
C1
Hack Squat
4 x 10
C2
Rest
4 x 1:00
D
Goblet Squat
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Ab Wheel
4 x 20
A1
Bent Over Row
14, 12, 10, 8, 6
A2
Rest
5 x 2:00
B1
Lat Pulldown
4 x 10
B2
DB Reverse Fly
4 x 10
B3
Rest
4 x 1:30
C1
Seated Row
4 x 10
C2
Rest
1 x 1:00
D
Barbell Bicep Curl
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Lying Leg Raise On Bench
4 x 30
A1
Touch n go Deadlift
14, 12, 10, 8, 6
A2
Rest
5 x 2:00
B1
Hip Thrust
4 x 10
B2
Lying Leg Curl
4 x 10
B3
Rest
1 x 1:30
C1
Romanian Deadlift
4 x 10
C2
Rest
1 x 1:00
D
American KB Swing
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
E
Russian Twist
4 x 30
