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8 Week Plateau Busting Pyramid Program

Start April 1, 2019

Contributed by: DanG

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    Monday: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