Upper Body Bodyweight Pyramid Workout for Muscle Building

Upper Body Bodyweight Pyramid Workout for Muscle Building

“You’re going to make a difference. a lot of times it won’t be huge, it won’t be visible even. But it will matter just the same.” – Commissioner James Gordon

I am starting¬†the email with that quote because it is true in your training. (Also I am a fan of Batman so if you know who James Gordon is here is a virtual high five! ūüėČ

A lot of times your training will not show visible results in the short term but:

  • The more you keep being consistent
  • The more you keep pushing yourself
  • & The more you keep going for that “one more rep” when your mind is telling you “no more”

I know you will destroy all your goals & I am here to help you in every step of the way.

1/2 Weighted Bodyweight Pyramid Workout

1A) Weighted Pull Ups     x 10, 8, 6, 4, 2
1B) Weighted Dips           x 10, 8, 6, 4, 2
1C) Weighted Push Ups  x 10, 8, 6, 4, 2

2A) Pull Ups               x 10, 8, 6, 4, 2
2B) Dips                     x 10, 8, 6, 4, 2
2C) Push Ups            x 10, 8, 6, 4, 2

3A) Any Core Exercise    4 x 10
3B) Kettlebell Swings      4 x 20

Here is how the pyramid goes:

  • You do weighted pull ups, dips & push ups for 10 reps each & thats one superset.
  • Rest 1 min.
  • Do the next superset but this time is 8 reps of each exercise.
  • Rest 1 min.
  • Next super set is 6 reps of each exercise.
  • Once you reach 2 reps that is the bottom of the pyramid and you are done with the weighted reps.
  • Repeat the pyramid going down again¬†but this time without added weight.
  • Once you finish both pyramids finish off your workout with conditioning.
  • Once you are done with the conditioning go to a mirror and hella admire your arm gains. They will have a huge pump!
You should be able to do a lot of reps once you take off the vest, chain or weight belt from you. You will be really light.
Also if you need to modify this to our level please do so (lower the reps or don’t use weight at all)
Pyramids are a great way to make things harder in your workouts (specially if you add weight)
Aside from the massive aesthetic gains you will have from doing high rep exercises you will be getting stronger.
One of the keys to doing higher rep pull ups (15+) or push ups ups (100+) is to practice weighted exercises for no more than 12 reps. 
If you get used to training with added weight when it’s¬†time for you to do a max set of pull ups you will crush your personal record.
‚Äč‚Äč‚Äč‚Äč‚Äč‚Äč‚ÄčGive this workout a try & let me know how it goes,

Attack Life and Get Stronger!

– Luis Carrillo

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