T Nation

Pyramid Program

This is a program based on Ed Coan’s published in Flex over a year ago. I really liked the program I just thought I would change it up for ahile. The main lifts are pyramids instead of a progression.

Give me your thoughts.

Coan’s routine is listed below this one.

Thanks

MONDAY: Legs

Barbell squats 12/10/8/6/4/2/1/4
Leg presses 3x8-10
Lunges 3x8-10
Lying leg curls 3x8-10
Seated calf raises 4X10

TUESDAY: Chest

Bench presses 12/10/8/6/4/2/1/4
Incline bench presses 3x8-10
Dips 3x8-10
Reverse Crunch 3 x 15-20
Crunch 3 x 15-20

THURSDAY: Back

Dead lifts 12/10/8/6/4/2/1/4
Bent barbell rows 3x8-10
Wide-grip pull ups 3x8-10
Stiff-leg dead lifts 2x 10 standing an a 2" block
Standing calf raises 4x 10

FRIDAY: ASSISTANCE DAY

Military presses 3x 8-10
Dumbbell lateral raises 3x 8-10
Bent dumbbell raises 3x 8-10
Close-grip bench presses 3x 8-10
Triceps Extensions 3x 8-10
Barbell Curls 3x 8-10
Incline Curls 3x 8-10
Reverse Crunch 3 x 15-20
Crunch 3 x 15-20

ED COAN’S EIGHT-WEEK STRENGTH PROGRAM EXERCISE

MONDAY: SQUAT DAY

Barbell squats
(First warm-up) 1x10 at about 45% of working sets
(Second warm-up) 1x5 at about 65% of working sets
(Third warm-up) 1x3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets
Working sets 3x10
Leg presses 3x10
Walking lunges 3X50 feet
or leg extensions 3X10
Lying leg curls 3X10 reps
Seated calf raises 4X10 reps

TUESDAY: BENCH DAY

Bench presses
(First warm-up) 1x10 at about 45% of working sets
(Second warm-up) 1x5 at about 65% of working sets
(Third warm-up) 1x3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets
Working sets 3x10
Incline bench presses 3x10
Dips 3x 10
Dumbbell flyes 3x 10

THURSDAY: DEADLIFT DAY
Deadlifts
(First warm-up) 1x 10 at about 45% of working sets
(Second warm-up) 1x 5 at about 65% of working sets
(Third warm-up) 1x 3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets
Working sets 3x10
Bent barbell rows 3x 10
Wide-grip pullups 3x 10
Stiff-leg deadlifts 2x 10 standing an a 2" block
Behind-the-back Smith machine shrugs 3x 10

FRIDAY: ASSISTANCE DAY
Close-grip bench presses 2x 15-20 (warm-ups)
Close-grip bench presses 3x 10 (working sets)
Barbell shoulder presses 3x 10
Dumbbell lateral raises 3x 10
Bent dumbbell raises 3x 10
Cable pushdowns 3x 10
Alternating dumbbell curls 3x 10
Seated calf raises 3x 10

PROGRESSION INSTRUCTIONS

  • Week 1 Do 10 reps for each working set of the core lifts (squats, bench presses and deadlifts) and 10 reps per set for assistance movements (as shown at left).

  • Weeks 2-3 Increase the weights you’re using and do eight reps per working set for the core lifts. Continue to perform 10 reps per set for the assistance exercises.

  • Weeks 4-5 Increase the weights and do five reps for each working set of the core lifts. Drop your reps per set to eight for the assistance moves.

  • Weeks 6-7 Increase the weight each week and do three repetitions for each working set of the core lifts. Assistance exercises remain at eight reps per set.

  • Week 8 Increase the weight for squats, bench presses and deadlifts to the maximum that you believe you can lift for one rep.