PT Pyramid workout

In the PT pyramid workout you will do three bodyweight exercise (pull ups, push ups and sit ups) without any rest between them. In every set you will do the three exercises and the number of reps are as followed: for every set you increase the number of pull-ups by one. For example the first set you will do 1 pull up, the second set you will do 2 pull ups and so on. For the push ups you multiply the number of pull ups by 2. For example the first set you will do 1 pull up x 2 = 2 push ups, the second set you will do 2 pull ups x 2 = 4 push ups etc. and for the sit ups you will multiply the number of pull ups by three. For example the first set you will do 1 pull up x 3 = 3 sit ups, for the second set you will do 3 pull ups x 3 = 6 sit ups. You will go up the pyramid until your muscles fail and then go down to 1. This is how the pyramid workout would look like if you reach muscle failure at 6 pull ups.

1 pull up – 2 push ups – 3 sit ups
2 pull ups – 4 push ups – 6 sit ups
3 pull ups – 6 push ups – 9 sit ups
4 pull ups – 8 push ups – 12 sit ups
5 pull ups – 10 push ups – 15 sit ups
6 pull ups – 12 push ups – 18 sit ups

PT Pyramid workout

then you go back down
5 pull ups – 10 push ups – 15 sit ups
4 pull ups – 8 push ups – 12 sit ups
3 pull ups – 6 push ups – 9 sit ups
2 pull ups – 4 push ups – 6 sit ups
1 pull up – 2 push ups – 3 sit ups

So you would do a total of 36 pull ups, 72 push ups and 108 sit ups. The PT pyramid workout is used by the military and it is a great way to really push your limits. The american navy seals can go up to 15 and back to 1 which is a total of 225 pull ups. Can you?

Circuit training

Circuit training is great for a quick full-body workout. If you are a big fan of circuit training here are two bodyweight workouts.

Circuit training

The first workout is an upper/lower body workout.

Repeat 3-4 times:

Pull-ups                                           max reps.
Squats                                             20-30 reps.
Pushups                                          max reps 1 minute.
Lunges                                            10/leg.
Sit-ups                                             max reps 1 minute.
Lower back extensions                 1 minute.

The next workout is a push/pull workout.

Repeat as many times as needed.

Pullups                                50% max reps
Bench Press                        50% bodyweight – max reps
Barbell Curl                       10-20 reps
Pushups                              50% max reps
Abs of choice                      50 reps
Bent over rows                   10-20 reps
Dips                                     10-20 reps
Pull-downs                         10,10,10 (wide, regular, reverse grip)
Reverse flies                       10-20
Pushups                              max reps
Abs of choice                     50 reps.

Circuit training is a quick and effective routine that will help you achieve the body you want.

Lazar Angelov training routine

Lazar Angelov training: Chest/Abs

•    Flat Bench 4 sets of 8 reps.
•    Incline Bench 4 sets of 8 reps.
•    Decline Bench 4 sets of 8 reps.
•    Pullover 4 sets of 8 reps.
•    Hammer Press 3 sets of 8 reps.
•    Dips 3 set to failure.
•    Weighted Sit Up 4 sets to failure.
•    Hanging Leg Raise- 4 sets to failure.
•    Side Bends 4 sets to failure.              

Lazar Angelov training routine

                                                                                             

                                                                                                     

 

 

 

 

Lazar Angelov training: Back/Traps

•    Bent Over Row 4 sets of 8 reps.
•    Deadlift 4 sets of 8 reps.
•    Pulldowns 4 sets of 8 reps.
•    Pull Ups 4 sets of 8 reps.
•    Cable Row 4 sets of 8 reps.
•    Shrugs 6 sets of 10 reps      
                    
                                                                                                   

Lazar Angelov training: Delts/Forearms/Abs

•    Military Press Behind The Neck 3 sets of 8 reps.
•    Machine Press 4 sets of 8 reps.
•    Lateral Raises 4 sets of 8 reps.
•    Weight Plate Front Raises 4 sets of 10 reps.
•    Dumbbell Front Raises 4 sets of 8 reps.
•    Reverse Pec Deck 4 sets of 10 reps.
•    Reverse Fly’s (on incline bench) 4 sets of 8 reps.
•    Weighted Sit Ups 4 sets to failure.
•    Hanging Leg Raises 4 sets to failure.
•    Side Bends 4 sets to failure.
•    Side Crunches 4 sets to failure.
•    Wrist Curl Behind Back 4 sets to failure.
•    Reverse Wrist Curl Over Bench 4 sets to failure                        
                                                                                                   

                                             

Lazar Angelov training: Triceps/Biceps

•    Close Grip Bench Press 4 sets of 8 reps.
•    Pushdowns 4 sets of 8 reps.
•    EZ Bar Skull Crushers 4 sets of 10 reps.
•    Cable Kickbacks 4 sets of 8 reps.
•    EZ Bar Curls 4 sets of 8 reps.
•    Wide Grip Curls 4 sets of 8 reps.
•    Hammer Curls 4 sets of 8 reps (each hand).
•    Concentration Curls 4 sets of 8 reps                                                                                                                                                                                           

 

Lazar Angelov training: Legs/Abs

•    Squats 4 sets of 12 reps.
•    Squat (to bench) 4 sets of 12 reps.
•    Bulgarian Squat 4 sets of 12 reps.
•    Quad Extensions 4 sets of 16 reps.
•    Stiff Leg Deadlift 4 sets of 12 reps.
•    Leg Curls 4 sets of 16 reps.
•    Glute Kickbacks 4 sets of 20 reps.
•    Calf Machine Raises 4 sets of 20 reps.
•    Seated Calf Raises 4 sets of 20 reps.
•    Leg Press Calf Raises 4 sets of 20 reps.
•    Weighted Sit up 4 sets to failure.
•    Air Bike 4 sets to failure.
•    Side Bends 4 sets to failure.
•    Barbell Twists 4 sets to failure.