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how to do pyramid weight training workouts

Ascending Pyramids: Increase the weight and decrease the reps for each set.

Set 1 – light weight: 12-16 reps
Set 2 – light/medium weight: 10-12 reps
Set 3 – medium weight: 8-10 reps
Set 4 – heavy weight: 4-6 reps

Descending Pyramids: Decrease the weight and increase the reps with each set.

Set 1 – heavy weight: 4-6 reps
Set 2 – medium weight: 8-10 reps
Set 3 – light/medium weight: 10-12 reps
Set 4 – light weight 12-16 reps

Triangle Pyramids: With this technique you do both ascending and descending pyramids.

Set 1 – light weight: 12-16 reps
Set 2 – light/medium weight: 10-12 reps
Set 3 – medium: 8-10 reps
Set 4 – heavy 4-6 reps
Set 5 – medium weight: 8-10 reps
Set 6 – light/medium weight: 10-12 reps
Set 7 – light weight: 12-16 reps