I found this routine online and I think it seems pretty solid.
If I were to try to incorporate pyramid or ramped up sets into this routine what would that be like?
Day One (Back and Biceps)
Deadlifts (3 x 6-8 reps) / Bent over barbell rows (3 x 6-8 reps) *
Wide grip pull ups / chin ups (3 sets to failure) *
Bicep curls (3 x 10 reps)
Day Two (Chest and Triceps)
Flat bench press (3 x 6-8 reps) / Incline bench press (3 x 6-8 reps) *
Dips (3 x 10 reps)
Close grip bench press / tricep push downs (3 x 12 reps) *
Day Three (Legs and Shoulders)
Squats (3 x 8 reps)
Leg press 1 x 20 reps
leg curls (3 x 8 reps) / Straight legged deadlifts (3 x 8 reps) *
Calf raises (3 x 10 reps)
Upright barbell rows (3 x 12 reps) / side raises (3 x 12 reps) *
- You should switch exercises the second week.
So it sounds like the creator of this routine intended it to be done with sets across i.e. static sets keeping the weight the same. But a lot of people recommend ramping and in my own experience, it seems to work pretty well.
Should I reduce the number of reps on the last set? Because in a pyramid the weight gets higher and the reps get lower…