The 4 Rep Pyramid

4.29.2020

Blog|Strength Training

Find a weight you can lift four repetitions with, the fourth repetition you must struggle to accomplish. Divide this best set of 4 reps by .8. Round the result to determine the factor you will use to figure percentages to set up your routine.

Example:

Best set of 4 reps on bench press is 225 pounds

225 divided by .8 equals – 281.25 – rounded to 280 lbs

1 set – 10 reps – @ 50% of 280 lbs. = 140 lbs

2 set – 8 reps – @ 60% of 280 lbs = 170 lbs

3 set – 6 reps – @ 68% of 280 lbs = 190 lbs

4 set – 4 reps – 4 rep starting weight = 225 lbs

Add 5 lbs or 10 lbs when you can complete the Pyramid

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