~35 min
Weight increases and reps decrease across ascending sets, then (in a full pyramid) reverses back down — building to a peak set before descending again.
How it works
Start with a lighter weight and higher reps (e.g. 12 reps), then each subsequent set increases the weight while reducing reps (10, 8, 6, reaching a peak heavy set), then in a 'full pyramid' the pattern reverses back down in weight/reps to finish.
Pros
- Built-in warmup progression to a heavy top set
- Balances volume (early sets) with intensity (peak set)
- Simple, well-understood structure for lifters of all levels
- Naturally primes the nervous system for the heaviest work
Cons
- Time-consuming with many ascending/descending sets
- Total volume can be hard to predict/control precisely
- The descending half of a full pyramid can add unnecessary fatigue after the peak set
Best for
General strength trainingPowerlifting-style peaking sessionsLifters who want a built-in ramp-up
Examples
- Bench Press pyramid: 12@50%, 10@60%, 8@70%, 6@80%, 4@85%
- Full pyramid squat: 10-8-6-4-6-8-10 reps, weight up then back down
Notes
One of the oldest, most classic strength-training rep schemes — predates modern periodization terminology but is still a staple warmup-to-work-set structure.