fitlog/pyramid.md

Implementation of Strength Training Pyramid Principles.

Adherence

Volume, Intensity, Frequency

Progression

Exercise Selection

Rest Periods

Tempo

Favorite Exercices:

• Shoulders:

  • Side Delt: Lateral Raise Machine
  • Rear Delt: Rear-delt Fly Machine
  • Front Delt: Military Press

• Back:

  • Lats: Hammer unilateral Lat Pulldown
  • Traps: Overhand Open Elbows Hammer Row

• Arms:

  • Triceps: Lying Triceps Extensions
  • Biceps: Machine Preacher Curls

• Chest:

  • Upper Chest: Incine Machine Chest Press
  • Mid Chest: Bench Press
  • Lower Chest: None

• Legs: Quads: Pressure Machine Leg Extension Hams: RDL

• Other:

  • Abs: Cable Crunches
  • Forearms: Sulek Curls

Target Weekly Volume:

• Shoulders: 20

  • Side Delt: 10
  • Rear Delt: 5
  • Front Delt: 5

• Back: 18

  • Lats: 12
  • Traps: 6

• Arms: 20

  • Triceps: 10
  • Biceps: 10

• Chest: 15

  • Upper Chest: 10
  • Mid Chest: 5
  • Lower Chest:

• Legs: 10 Quads: 5 Hams: 5

• Other: 10

  • Abs: 5
  • Forearms: 5

Target Frequency:

• Training Sessions schedule: 2 days on, 1 day off - 4.62 Training session per week

• Shoulders:

  • Side Delt: 3
  • Rear Delt: 2
  • Front Delt:

• Back:

  • Lats: 2
  • Traps: 2

• Arms:

  • Triceps: 3
  • Biceps: 3

• Chest:

  • Upper Chest: 2
  • Mid Chest: 1
  • Lower Chest:

• Legs: Quads: 1 Hams: 1

• Other:

  • Abs: 1
  • Forearms: 1

Split:

1. Push | Side Delt, Upper Chest, Mid Chest, Triceps
2. Pull | Lats, Traps, Rear Delt, Biceps
3. Rest
4. Legs | Side Delt, Quads, Hams
5. Push | Upper Chest, Triceps
6. Rest
7. Pull | Side Delt, Traps, Lats, Rear Delt, Biceps
8. Push | Upper Chest, Mid Chest, Triceps
9. Rest
10. Pull | Side Delt, Lats, Traps, Rear Delt, Biceps
11. Legs | Hams, Quads
12. Rest
13. Push | Side Delt, Upper Chest, Triceps
14. Pull | Traps, Lats, Rear Delt, Biceps
15. Rest