Snap Fitness
Australia's Trusted Workout

The Full Body Strength Pyramid Workout

Start your workout with the Australia's Trusted Workout Warm Up.

This workout has been personally designed by Marty Truman, Snap Fitness Regional Manager for W.A.

This workout is simple yet highly effective for growing muscle mass and/or breaking though lifting plateaus. Pyramid means you’re going from light to heavy, sets 1 – 4. Start with a weight that challenges you to get to 12 reps, then add enough weight to challenge you to get to 10 reps, the same for 8 reps and then 6 reps. DON’T RUSH!! Take your time on both the down and the up phase for maximum time under tension. The exercises you choose for this workout depend on your training level. It's best to begin with 5 main exercises that range from ‘push, pull, legs & core.

We have listed more simple exercises in this workout, but they can be adjusted depending on our training level.

    Example:

    Leg Press or Squats (advanced)

    • SET #1 - 60kg (12 reps)
    • SET #2 - 70kg (10 reps)
    • SET #3 - 80kg (8 reps)
    • SET #4 - 90kg (6 reps)

    Machine Chest Press or Bench Press 

    • SET #1 - 40kg (12 reps)
    • SET #2 - 50kg (10 reps)
    • SET #3 - 60kg (8 reps)
    • SET #4 - 75kg (6 reps)

    Rope Triceps Extension or Overhead Triceps ‘curl bar’ Extension  

    • SET #1 - 15kg (12 reps)
    • SET #2 - 25kg (10 reps)
    • SET #3 - 30kg (8 reps)
    • SET #4 - 35kg (6 reps)

    Lat-Pulldown or Bent Over Row 

    • SET #1 - 35kg (12 reps)
    • SET #2 - 50kg (10 reps)
    • SET #3 - 65kg (8 reps)
    • SET #4 - 70kg (6 reps)

    Machine shoulder press or Seated Dumbbell press 

    • SET #1 - 12kg (12 reps)
    • SET #2 - 17kg (10 reps)
    • SET #3 - 22kg (8 reps)
    • SET #4 - 27kg (6 reps)

    (Note: remember the weight you choose for each exercise must increase with each active set. Make sure your have 2 minutes rest between sets. We suggest having a spotter on sets 3 & 4) 

    Tip:

    Technique is key, no swinging or poor form. To guarantee you get the most out of this workout we suggest training with a friend or Personal Trainer to assist with spotting during the heavy sets. 



    End your workout with the Australia's Trusted Workout Cool Down.

    Ensure that you have clearance from your health professional before attempting this workout.
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