WORLD 2 · THE PLANS

POWER PYRAMID WORKOUTS

4 WEEKs16 DAYs112 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

Be sure to read the overview of my Power Pyramid Program for specifics on how to perform each set. Rep speeds (tempo) change throughout the workout, so it's important to follow the guidelines to achieve optimal results.

WEEK 1

DAY 17 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Bench Press V·1968, 5, 6, 6, 12 15
Reverse-Grip Bench Press V·1768, 5, 6, 6, 12 15
Decline Bench Press V·0268, 5, 6, 6, 12 15
Close-Grip Bench Press V·1568, 5, 6, 6, 12 15
Dumbbell Overhead Triceps Extension V·0668, 5, 6, 6, 12 15
Standing Calf Raise V·0868, 5, 6, 6, 12 15
Seated Calf Raise V·0668, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME42—

DAY 26 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Squat V·0468, 5, 6, 6, 12 15
Deadlift V·0368, 5, 6, 6, 12 15
Leg Press V·0268, 5, 6, 6, 12 15
Romanian Deadlift V·0368, 5, 6, 6, 12 15
Rope Cable Crunch V·1368, 5, 6, 6, 12 15
Cable Woodchopper V·0268, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME36—

DAY 37 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Shoulder Press V·1368, 5, 6, 6, 12 15
Standing Dumbbell Shoulder Press Both Arms V·3068, 5, 6, 6, 12 15
Smith Machine Upright Row V·1768, 5, 6, 6, 12 15
Face Pull V·0268, 5, 6, 6, 12 15
Barbell Shrug V·0568, 5, 6, 6, 12 15
Seated Calf Raise V·0668, 5, 6, 6, 12 15
Leg Press Calf Raise V·0468, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME42—

DAY 48 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Bent-Over Row V·0568, 5, 6, 6, 12 15
Wide-Grip Lat Pulldown V·3068, 5, 6, 6, 12 15
Seated Cable Row V·5968, 5, 6, 6, 12 15
Barbell Curl V·0668, 5, 6, 6, 12 15
Incline Dumbbell Curl V·0568, 5, 6, 6, 12 15
Barbell Wrist Curl V·0168, 5, 6, 6, 12 15
Smith Machine Crunch V·0568, 5, 6, 6, 12 15
Smith Machine Hip Thrust V·0168, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME48—

WEEK 2

DAY 17 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Bench Press V·1968, 5, 6, 6, 12, 15
Reverse-Grip Bench Press V·1768, 5, 6, 6, 12, 15
Decline Bench Press V·0268, 5, 6, 6, 12, 15
Close-Grip Bench Press V·1568, 5, 6, 6, 12, 15
Dumbbell Overhead Triceps Extension V·0668, 5, 6, 6, 12, 15
Standing Calf Raise V·0868, 5, 6, 6, 12, 15
Seated Calf Raise V·0668, 5, 6, 6, 12,15
STAGE CLEAR! TOTAL VOLUME42364 REPS

DAY 26 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Squat V·0468, 5, 6, 6, 12, 15
Deadlift V·0368, 5, 6, 6, 12, 15
Leg Press V·0268, 5, 6, 6, 12, 15
Romanian Deadlift V·0368, 5, 6, 6, 12, 15
Rope Cable Crunch V·1368, 5, 6, 6, 12, 15
Cable Woodchopper V·0268, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME36312 REPS

DAY 37 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Shoulder Press V·1368, 5, 6, 6, 12, 15
Standing Dumbbell Shoulder Press V·3068, 5, 6, 6, 12, 15
Smith Machine Upright Row V·1768, 5, 6, 6, 12, 15
Face Pull V·0268, 5, 6, 6, 12, 15
Barbell Shrug V·0568, 5, 6, 6, 12, 15
Seated Calf Raise V·0668, 5, 6, 6, 12, 15
Leg Press Calf Raise V·0468, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME42364 REPS

DAY 48 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Bent-Over Row V·0568, 5, 6, 6, 12, 15
Wide-Grip Lat Pulldown V·3068, 5, 6, 6, 12, 15
Seated Cable Row V·5968, 5, 6, 6, 12, 15
Barbell Curl V·0668, 5, 6, 6, 12, 15
Incline Dumbbell Curl V·0568, 5, 6, 6, 12, 15
Barbell Wrist Curl V·0168, 5, 6, 6, 12, 15
Smith Machine Crunch V·0568, 5, 6, 6, 12, 15
Smith Machine Hip Thrust V·0168, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME48416 REPS

WEEK 3

DAY 17 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Bench Press V·1968, 5, 6, 6, 12, 15
Reverse-Grip Bench Press V·1768, 5, 6, 6, 12, 15
Decline Bench Press V·0268, 5, 6, 6, 12, 15
Close-Grip Bench Press V·1568, 5, 6, 6, 12, 15
Dumbbell Overhead Triceps Extension V·0668, 5, 6, 6, 12, 15
Standing Calf Raise V·0868, 5, 6, 6, 12, 15
Seated Calf Raise V·0668, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME42364 REPS

DAY 26 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Squat V·0468, 5, 6, 6, 12, 15
Deadlift V·0368, 5, 6, 6, 12, 15
Leg Press V·0268, 5, 6, 6, 12, 15
Romanian Deadlift V·0368, 5, 6, 6, 12, 15
Rope Cable Crunch V·1368, 5, 6, 6, 12, 15
Cable Woodchopper V·0268, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME36312 REPS

DAY 37 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Shoulder Press V·1368, 5, 6, 6, 12, 15
Standing Dumbbell Shoulder Press V·3068, 5, 6, 6, 12, 15
Smith Machine Upright Row V·1768, 5, 6, 6, 12, 15
Face Pull V·0268, 5, 6, 6, 12, 15
Barbell Shrug V·0568, 5, 6, 6, 12, 15
Seated Calf Raise V·0668, 5, 6, 6, 12, 15
Leg Press Calf Raise V·0468, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME42364 REPS

DAY 48 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Bent-Over Row V·0568, 5, 6, 6, 6, 12, 15
Wide-Grip Lat Pulldown V·3068, 5, 6, 6, 12, 15
Seated Cable Row V·5968, 5, 6, 6, 12, 15
Barbell Curl V·0668, 5, 6, 6, 12, 15
Incline Dumbbell Curl V·0568, 5, 6, 6, 12, 15
Barbell Wrist Curl V·0168, 5, 6, 6, 12, 15
Smith Machine Crunch V·0568, 5, 6, 6, 12, 15
Smith Machine Hip Thrust V·0168, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME48422 REPS

WEEK 4

DAY 17 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Bench Press V·1968, 5, 6, 6, 12 15
Reverse-Grip Bench Press V·1768, 5, 6, 6, 12 15
Decline Bench Press V·0268, 5, 6, 6, 12 15
Close-Grip Bench Press V·1568, 5, 6, 6, 12 15
Dumbbell Overhead Triceps Extension V·0668, 5, 6, 6, 12 15
Standing Calf Raise V·0868, 5, 6, 6, 12 15
Seated Calf Raise V·0668, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME42—

DAY 26 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Squat V·0468, 5, 6, 6, 12 15
Deadlift V·0368, 5, 6, 6, 12 15
Leg Press V·0268, 5, 6, 6, 12 15
Romanian Deadlift V·0368, 5, 6, 6, 12 15
Rope Cable Crunch V·1368, 5, 6, 6, 12 15
Cable Woodchopper V·0268, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME36—

DAY 37 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Shoulder Press V·1368, 5, 6, 6, 12 15
Standing Dumbbell Shoulder Press Both Arms V·3068, 5, 6, 6, 12 15
Smith Machine Upright Row V·1768, 5, 6, 6, 12 15
Face Pull V·0268, 5, 6, 6, 12 15
Barbell Shrug V·0568, 5, 6, 6, 12 15
Seated Calf Raise V·0668, 5, 6, 6, 12 15
Leg Press Calf Raise V·0468, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME42—

DAY 48 MOVES · 48 SETS

EXERCISESETSREPETITION RANGE
READ FIRST — Power Pyramid Rep Key
Barbell Bent-Over Row V·0568, 5, 6, 6, 12 15
Wide-Grip Lat Pulldown V·3068, 5, 6, 6, 12 15
Seated Cable Row V·5968, 5, 6, 6, 12 15
Barbell Curl V·0668, 5, 6, 6, 12 15
Incline Dumbbell Curl V·0568, 5, 6, 6, 12 15
Barbell Wrist Curl V·0168, 5, 6, 6, 12 15
Smith Machine Crunch V·0568, 5, 6, 6, 12 15
Smith Machine Hip Thrust V·0168, 5, 6, 6, 12 15
STAGE CLEAR! TOTAL VOLUME48—