8 Week Plateau Busting Pyramid Program

Start Jan 2,2020

Contributed by: Dan Groves

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Monday:Back&Traps

• Lat Pull Down - Cable
  5 sets × 20, 15, 12, 15, 20 reps, 30s rest
• Bentover Barbell Row - Barbell
  7 sets × 12, 10, 8, 6, 8, 10, 12 reps, 30s rest
• a. Dumbbell Pull Over - Dumbbell
  7 sets × 20, 15, 12, 10, 12, 15, 20 reps, 30s rest
• b. Seated Cable Row - Cable (Double stirrup handle)
  7 sets × 20, 15, 12, 10, 15, 20 reps, 30s rest
• a. Close Grip Pulldown - Cable (Lat bar)
  5 sets × 12, 10, 8, 10, 12 reps, 30s rest
• b. One Arm Dumbbell Row - Dumbbell
  5 sets × 12, 10, 8, 10, 12 reps, 30s rest
• Standing Shrug - Barbell
  5 sets × 10, 8, 6, 8, 10 reps, 30s rest
• Shrug - Dumbbell
  3 sets × 15, 12, 15 reps, 30s rest

Thursday:Legs

• a. Leg Extension - Lever
  3 sets × 20, 15, 20 reps, 30s rest
• b. Lying Leg Curl - Lever
  3 sets × 20, 15, 20 reps, 30s rest
• Back Squat - Barbell
  5 sets × 15, 12, 10, 12, 15 reps, 30s rest
• Stiff-leg Deadlift - Barbell
  5 sets × 15, 12, 10, 12, 15 reps, 30s rest
• Wide Squat - Lever
  5 sets × 25, 20, 15, 20, 25 reps, 30s rest
• a. Standing Calf Raise - Smith
  5 sets × 20, 15, 12, 15, 20 reps, 30s rest
• b. Safety Barbell Seated Calf Raise - Smith
  5 sets × 20, 15, 12, 15, 20 reps

Tuesday:Shoulders&Arms

• Seated Shoulder Press - Barbell
  7 sets × 12, 10, 8, 6, 8, 10, 12 reps, 30s rest
• Dumbbell Lateral Raise - Dumbbell
  5 sets × 30, 25, 20, 25, 30 reps, 30s rest
• Rear Delt Fly - Lever
  5 sets × 15, 12, 10, 12, 15 reps, 30s rest
• Upright Row - Barbell
  3 sets × 12, 10, 12 reps, 30s rest
• a. Alternating Curl - Dumbbell
  7 sets × 20, 15, 12, 10, 12, 15, 20 reps, 30s rest
• b. Close Grip Bench Press - Barbell
  7 sets × 20, 15, 12, 10, 12, 15, 20 reps, 30s rest

Friday:Chest&Abs

• Bench Press - Dumbbell
  7 sets × 12, 10, 8, 6, 8, 10, 12 reps, 30s rest
• Incline Bench Press - Barbell
  5 sets × 10, 8, 6, 8, 10 reps, 30s rest
• Bench Dumbbell Fly - Dumbbell
  5 sets × 20, 15, 12, 15, 20 reps, 30s rest
• Kneeling Crunch - Cable
  5 sets × 15, 12, 10, 12, 15 reps, 30s rest
• Incline Sit Up - Bodyweight/Weighted
  5 sets × 25, 20, 15, 20, 25 reps, 30s rest

Saturday:Arms

• a. Barbell Curl - Barbell
  5 sets × 12, 10, 8, 10, 12 reps, 30s rest
• b. Skull Crusher - Barbell
  5 sets × 12, 10, 8, 10, 12 reps, 30s rest
• a. Preacher Curl - EZ Curl Bar
  5 sets × 20, 15, 12, 15, 20 reps, 30s rest
• b. Reverse Grip Pulldown - Cable
  5 sets × 20, 15, 12, 15, 20 reps, 30s rest
• a. Hammer Curl - Dumbbell
  5 sets × 15, 12, 10, 12, 15 reps, 30s rest
• b. Tricep Dip - Bodyweight/Weighted
  5 sets × 15, 12, 10, 12, 15 reps, 30s rest