2d • Hardcore Workouts
Old Skool Pyramid Sets Chest & Shoulders
Pyramid sets are brilliant for chest and shoulders because they let you hit strength, hypertrophy, and metabolic fatigue all in one session — you warm the joints up progressively (crucial for shoulders especially) while still overloading at the top end.
I'll give you a true pyramid (weight up, reps down) on your big compounds, then flip into a reverse pyramid or straight-set burnout on accessories where fatigue management matters more than max loading.
Chest & Shoulders Pyramid Session
1. Barbell Bench Press (true pyramid)
- Set 1: 15 reps @ ~50% 1RM
- Set 2: 12 reps @ ~60%
- Set 3: 8 reps @ ~70%
- Set 4: 5 reps @ ~80%
- Set 5: 2-3 reps @ ~90% (top of pyramid)
- Optional Set 6: back off, 8 reps @ ~65%
2. Seated Overhead Press (true pyramid)
- 12 → 10 → 8 → 6 → 3 reps, climbing weight each set
- This is where most people get shoulder impingement issues if they skip the light ramp — don't rush the first two sets.
3. Incline Dumbbell Press (reverse pyramid — heaviest first, since your CNS is already primed from bench)
- Set 1: 6 reps, heaviest working weight
- Set 2: 8 reps, drop ~10%
- Set 3: 10-12 reps, drop another ~10%
4. Lateral Raises (true pyramid, light-to-light — shoulders don't need heavy pyramiding, they need volume and control)
- 20 → 15 → 12 → 12 reps, small weight jumps only
- Keep strict form here, this isn't the exercise to ego lift on
5. Cable Flyes or Pec Deck (straight-set burnout finisher)
- 3 sets of 12-15, same weight, chase the pump
- Optional drop set on the last one
6. Rear Delt Flyes (2-3 sets, 15 reps)
- Non-negotiable — rear delts get neglected and it wrecks shoulder balance long term. Don't skip this because "it's not chest day."
Why this order works
Compounds first while you're fresh and CNS is sharp, pyramid loading lets you find your true top-end strength safely (no jumping straight to a 3RM cold), then you shift to accessories where the goal changes from strength expression to volume and pump. Rear delts at the end because everyone's tempted to cut them and everyone regrets it.
Notes
- Rest 2-3 min on the heavy top sets of bench/OHP, 60-90 sec on accessories.
- If you're chasing hypertrophy over strength, bias the volume side — do the reverse pyramid on more exercises rather than climbing to 2-3 rep singles.
- Run this once a week for that muscle group if you're training with any real intensity — pyramids are taxing, don't stack it with another heavy push session close by.
1
0 comments
Old Skool Pyramid Sets Chest & Shoulders
powered by
skool.com/gym-squad-black-ops-biohacking-5710
Elite biohacking community covering SARMs, SERMs, peptides, risks, rewards, and real industry insight for serious performers.
Suggested communities
Powered by