Pyramid Descriptions |
Medium (100% = 2 rep max) approximately 95% of 1 rep max
|
Exercise #1 |
Set # |
Weight |
Reps |
1 |
10% |
20 |
2 |
20% |
12 |
3 |
40% |
8 |
4 |
60% |
5 |
5 |
80% |
2 |
6 |
100% |
Failure |
7 |
80% |
Failure |
8 |
60% |
Failure |
9 |
40% |
Failure |
optional 10 |
20% |
Failure |
optional 11 |
10% |
Failure |
|
Exercise #2 & #3 |
Set # |
Weight |
Reps |
1 |
100% |
Failure |
2 |
80% |
Failure |
3 |
60% |
Failure |
optional 4 |
40% |
Failure |
optional 5 |
20% |
Failure |
With 20% weight decrease - your reps will
increase
fairly quick. 2-3, 5-6, 10-12, etc. |
Medium/Heavy (100% = 2 rep max) approximately 95% of 1 rep max
|
Exercise #1 |
Set # |
Weight |
Reps |
1 |
10% |
20 |
2 |
20% |
12 |
3 |
40% |
8 |
4 |
60% |
5 |
5 |
80% |
2 |
6 |
100% |
Failure |
7 |
90% |
Failure |
8 |
80% |
Failure |
9 |
70% |
Failure |
optional 10 |
60% |
Failure |
optional 11 |
50% |
Failure |
|
Exercise #2 & #3 |
Set # |
Weight |
Reps |
1 |
100% |
Failure |
2 |
90% |
Failure |
3 |
80% |
Failure |
optional 4 |
70% |
Failure |
optional 5 |
60% |
Failure |
optional 6 |
50% |
Failure |
With 10% weight decreases - your reps will increase more gradually than medium days. 2-3, 3-4, 5-6, etc. |
Heavy (100% = 1 rep max)
|
Exercise #1 |
Set # |
Weight |
Reps |
1 |
10% |
10-12 |
2 |
25% |
8-10 |
3 |
40% |
6-8 |
4 |
55% |
4-6 |
5 |
70% |
2-4 |
6 |
85% |
1-2 |
7 |
100% |
Failure |
8 |
95% |
Failure |
9 |
90% |
Failure |
10 |
85% |
Failure |
11 |
80% |
Failure |
optional 12 |
75% |
Failure |
optional 13 |
70% |
Failure |
optional 14 |
65% |
Failure |
optional 15 |
60% |
Failure |
|
Exercise #2 |
Set # |
Weight |
Reps |
1 |
100% |
Failure |
2 |
95% |
Failure |
3 |
90% |
Failure |
optional 4 |
85% |
Failure |
optional 5 |
75% |
Failure |
optional 6 |
70% |
Failure |
With only 5% weight drops - your reps will increase
very slowly and remain fairly low. 1, 1, 2, 2, etc.
and probably never exceed 10.
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Light (100% = 1 rep max) |
Light workouts vary drastically anywhere from sets of 15 to sets of 100 or more
Light does not necessarily mean easy . |