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Total Body Makeover

Pyramid-Up workouts are a time tested classic way to workout. Builds muscle fast, especially
when you hit muscle fatigue on each set in the appropriate rep range. Always remember to
warm up good for 5 -10 minutes first!!

Pyramid-Up

Three sets of an exercise.


Increase the weights each set.
Lower rep goal each set.
3 minutes rest between sets.
Example: Barbell Bench Press
SET 1: 12 reps x 45 lbs.
Rest 3 minutes

Increase the weights


SET 2: 10 reps x 55 lbs.
Rest 3 minutes

Increase the weights


SET 3: 8 reps x 65 lbs.
Rest 3 minutes

Go to the next exercise

Week 1 & 2
Workouts: three non-consecutive days per week.
Pyramid-Up: 3 sets per exercise.
8-12 reps to muscle fatigue.
Rest 3 minutes between sets.
Split routines.

Week 1

Pyramid-Up
Chest, Shoulders, Triceps, and Abs

Workout 1
Exercise

Rep
(Goal)

Rec.
Weight

Set 1

Barbell Bench
Press

12-108

35-75

Incline DB
Bench Press

12-108

10-25

Dumbbell
Shoulder Press

12-108

5-15

Tricep
Pushdowns

12-108

20-40

Crunches
(with weight)

12-108

5-25

Set 2

Rest

3 minutes

3 minutes

Notes:

Rest

Set 3

Week 1

Pyramid-Up
Legs and Abs

Workout 2
8

Rec.
Weight

Set 1

Barbell Squats

12-108

30-75

Leg Press

12-108

100200

Leg Extensions

12-108

40-70

Crunches
(with weight)

12-108

5-25

Notes:

Rest

Set 2

Rest

8
8
8
8

Set 3

3 minutes

Rep
(Goal)

3 minutes

Exercise

8
8
8

Week 1

Pyramid-Up
Back, Biceps, and Abs

Workout 3
Exercise

Rep
(Goal)

Rec.
Weight

Set 1

Dumbbell
Pullovers

12-108

15-30

Lat Pulldown
(underhand)

12-108

50-100

Dumbbell Curls

12-108

10-20

Barbell Curls

12-108

20-45

Reverse
Crunches

12-108

Set 2

Rest

3 minutes

3 minutes

Notes:

Rest

Set 3

Week 2

Pyramid-Up
Chest, Shoulders, Triceps, and Abs

Workout 1
Exercise

Rep
(Goal)

Rec.
Weight

Set 1

Bench Press

12-108

35-75

Incline DB
Bench Press

12-108

10-25

Dumbbell
Shoulder Press

12-108

5-15

Tricep
Pushdowns

12-108

20-40

Crunches
(with weight)

12-108

5-25

Set 2

Rest

3 minutes

3 minutes

Notes:

Rest

Set 3

Week 2

Pyramid-Up
Legs

Workout 2
8

Rec.
Weight

Set 1

Barbell Squats

12-108

45-85

Leg Press

12-108

100200

Leg Extensions

12-108

40-70

Calf Raises

12-108

75-150

Notes:

Rest

Set 2

Rest

8
8
8
8

Set 3

3 minutes

Rep
(Goal)

3 minutes

Exercise

8
8
8

Week 2

Pyramid-Up
Back, Biceps, and Abs

Workout 3
Exercise

Rep
(Goal)

Rec.
Weight

Set 1

Dumbbell
Pullovers

12-108

15-30

Lat Pulldown
(triangle bar)

12-108

50-100

Dumbbell Curls

12-108

10-20

Barbell Curls

12-108

20-45

Reverse
Crunches

12-108

Rest

Set 2

3 minutes

3 minutes

Rest

Set 3

Notes:

51

Drop Sets are one of the best ways to build lean muscle and burn fat. You definitely want to
include them in your workout arsenal. They will change you body forever.
Drops sets are my favorite type of workout quick and effective!

Drop Sets
1. Do a set of an exercise to fatigue.
2. Immediately lower the weight and go to fatigue on the same exercise for the second time.
3. Lower the weight again (with no rest) for the third and final set to fatigue.
Tip: Drop Sets are most effective with a spotter so they can change the weight for you.
Tip: The amount of weight you lower on each set will vary. Approximately a 30 percent
drop on each set is the most effective. Each exercise and individual is different. You will
have to experiment in the beginning to discover what works best for you.

Example: Leg Press


SET 1A): 100 lbs. X 12 reps
no rest
SET 1B): 70 lbs. X 12 reps
no rest
SET 1C): 50 lbs. X 12 reps
Drop Set is complete
Rest 2-3 minutes
Go to the next exercise

51

Week 3

Drop Sets
Legs and Abs

Workout 1
Exercise

Rep
(Goal)

Rec.
Weight

Set 1a

Leg Extensions

15-1515

40-70

Leg Curls

10-1010

40-70

Calf Raises

15-1515

75-125

Leg Press

12-1212

75-150

Crunches

15-1515

0-10

Set 1b

Rest

No Rest

No Rest

Notes:

Rest

Set 1c

Week 3

Drop Sets
Upper Body

Workout 2
Exercise

Rep
(Goal)

Rec.
Weight

Set 1a

Dumbbell Rows
(right arm)

10-1010

10-25

Dumbbell Rows
(left arm)

10-1010

10-25

Lat Pulldown
(triangle bar)

10-1010

40-70

Barbell Bench
Press

10-1010

30-60

Dumbbell
Pullovers

10-1010

15-30

Dumbbell
Curls

10-1010

15-30

Set 1b

Rest

No Rest

No Rest

Notes:

Rest

Set 1c

Week 3

Drop Sets
Legs

Workout 3
Exercise

Rep
(Goal)

Rec.
Weight

Set 1a

Leg Press

12-1212

100200

Leg Curls

10-1010

40-70

Leg Extensions

15-1515

30-60

Dumbbell
Squats

15-1515

10-25

Calf Raises

15-1515

75-150

Set 1b

Rest

No Rest

No Rest

Notes:

Rest

Set 1c

Week 4

Drop Sets
Total Body

Workout 1
Exercise

Rep
(Goal)

Rec.
Weight

Set 1a

Barbell
Shoulder Press

10-1010

20-40

Leg Extensions

10-1010

40-70

Barbell Squats

15-1515

30-60

Dumbbell
Bench Press

10-1010

10-25

Tricep
Pushdowns

10-1010

15-30

Crunches
(with weight)

10-1010

0-25

Set 1b

Rest

No Rest

No Rest

Notes:

Rest

Set 1c