Building Pyramids in Reverse

**Building Pyramids in Reverse** is an 18-week strength training program designed to maximize muscle growth and power through a unique reverse pyramid structure. With six training days each week, you'll engage in a variety of compound and isolation exercises, including bench presses, lat pulldowns, and tricep extensions, all tailored to challenge your limits. This program not only focuses on building strength but also enhances your overall physique by targeting major muscle groups effectively. Prepare to elevate your training and achieve impressive results!

Focuses a lot on reverse pyramid training, high rep sets should be done with a heavy focus on form, control and extending that time under tension. 
Recommend a de-load week at around the 6-8 week mark and again at another 6-8 weeks after

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

Decline Sit Up (Weighted)

Ab Wheel

Push A

Lat Pulldown

T-Bar Row

Single Arm Row (Dumbbell)

Lat Prayer

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

Face Pull

Pull A

Squat (Barbell)

Glute-Ham Raise

Belt Squat

Leg Extension

Leg Curl

Standing Calf Raise

Leg Raise (Captain's Chair)

Legs A

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Bench Press (Close Grip)

Decline Crunch

Push B

High Row

Reverse Pec Deck

Hammer Curl (Dumbbell)

Concentration Curl

Pull B

Front Squat (Paused)

Good Morning

Hack Squat

Lying Leg Curl

Legs B

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