Pyramid reps are a strategic method in weightlifting developed during the golden age of bodybuilding that helps you focus on multiple goals: weight loss / endurance, hypertrophy, strength, and power. The concept is straightforward yet powerful: adjust the weight and the number of repetitions across successive sets to create a "pyramid" structure. There are three main types: ascending pyramids, descending pyramids, and full pyramids.
Ascending pyramid reps
In an ascending pyramid, you start with lighter weights and higher repetitions. Each set that follows increases the weight while decreasing the number of reps. This approach allows muscles and joints to warm up progressively, focusing on hypertrophy and edurance at the start and then strength and power as the number of reps reduces to one. Typical ascending pyramid reps in a barbell chest press:
- 20 x 45 lbs
- 10 x 135 lbs
- 8 x 145 lbs
- 6 x 155 lbs
- 4 x 165 lbs
- 2 x 175 lbs
- 1 x 185 lbs
Descending pyramid reps
The descending pyramid works in the opposite way. You begin with your heaviest set at lower reps and gradually reduce the weight while increasing the reps. This can be especially effective for focusing on power and strength at the start and then focusing on hypertrophy and endurance as fatigue sets in. Typical descending pyramid reps in a dumbbell bicep curls exercise:
- 1 x 50 lbs
- 2 x 45 lbs
- 4 x 40 lbs
- 8 x 35 lbs
- 10 x 30 lbs
- 12 x 25 lbs
- 20 x 20 lbs
Full pyramid reps
A more advanced variation, the full pyramid, combines both methods: you start light and build up, then come back down, completing the workout with lighter weights and higher reps. This approach maximizes power, strength, hypertrophy and endurance in a single session. Typical full pyramid reps in a heavy back squats exercise:
- 20 x 135 lbs
- 10 x 185 lbs
- 5 x 225 lbs
- 1 x 275 lbs
- 5 x 225 lbs
- 10 x 185 lbs
- 20 x 135 lbs
Pyramid training can be used for any exercise, from bench presses and squats to curls and tricep extensions. It keeps workouts dynamic, prevents plateaus, and challenges muscles in multiple ways. While pyramid reps are demanding, they offer an excellent way to structure workouts to achieve balanced strength and muscle growth. Beginners should start conservatively, but experienced lifters will find pyramid training an essential tool in their programming arsenal.
Rep count guide for weightlifting, bodybuilding and powerlifting
Upper Body
- Power
- 1-5 reps
- Strength
- 6-8 reps
- Hypertrophy
- 9-15 reps
- Weightloss, Endurance
- 16+ reps
Lower Body
- Power
- 1-5 reps
- Strength
- 6-10 reps
- Hypertrophy
- 11-20 reps
- Weightloss, Endurance
- 20+ reps