This pyramid is rather challenging, especially if you do the same exercises every set, but with the added variety, it makes the 210 repetitions received in this workout (20 sets of 1 to 20 added together) much more doable and much less monotonous.
Here is how the workout looks (each section explained below)
1-20 step pyramid with cardio every 5 sets:
Run 1 mile or bike 10 min (cardio option of your choice)
1, 2, 3, 4, 5: pull-ups, dumbbell thrusters, kettlebell Turkish get-ups
Run 1 mile or bike 10 min (cardio option of your choice)
6, 7, 8, 9, 10: pull-ups, biceps/military press (x1-2), squats (x1-2)
Run 1 mile or bike 10 min (cardio option of your choice)
11, 12, 13, 14, 15: pull-ups, knee-ups, lunges/leg
Run 1 mile or bike 10 min (cardio option of your choice)
16, 17, 18, 19, 20: push-ups, abs of choice, arm haulers
1-20 PT pyramid explained:
Start off with a one-mile run or some form of cardio for 10 minutes.
Sets 1-5: Do 1 pull-up, 1 DB thruster (squat/overhead press movement) and try a Turkish get-up. The Turkish get-up takes slow and methodical practice. It’s best not to hurry with this movement. If you have exercise time, consider this full-body movement. You can do this with a kettlebell or dumbbell. Keep your weight light.
Then do two of each exercise, then three of each exercise, four of each exercise and five of each with minimal, if any, rest. Once you reach the fifth set, you will move to another set of exercises after a round of cardio (run or non-impact options).
Sets 6-10: 6, 7, 8, 9, 10: pull-ups, biceps/military press (x1-2), squats (x1-2)
Do six pull-ups, then either match or double the reps of pull-ups for the biceps/military press and squats. Biceps/military press is just a biceps curl that flows into an overhead press, so two exercises rolled into one movement. If you want to double the other two exercises, the next sets will look like this:
7 pull-ups, 14 biceps/military, 14 squats (with or without weight), then
8 pull-ups, 16 biceps/military, 16 squats (with or without weight)
9 pull-ups, 18 biceps/military, 18 squats (with or without weight)
10 pull-ups, 20 biceps/military and 20 squat exercises. After these five sets, you take a short cardio break (one mile or 10-minute cardio) and move on to the next set of exercises and reps.
Sets 11-15: 11, 12, 13, 14, 15: pull-ups, knee-ups, lunges/leg
This cycle is a tough one and will total more than 100 total pull-ups (1-15 sets), so use assisted options during this cycle if needed (pull-downs, rows, assistance bands, jumping pull-ups, etc.). Then match the numbers with knee-ups and lunges/leg.
11 pull-ups, 11 hanging knee-ups, then 11 lunges per leg
12 pull-ups, 12 hanging knee-ups, then 12 lunges per leg
13 pull-ups, 13 hanging knee-ups, then 13 lunges per leg
14 pull-ups, 14 hanging knee-ups, then 14 lunges per leg
15 pull-ups, 15 hanging knee-ups, then 15 lunges per leg
After 11-15, Run 1 mile or bike 10 minutes (cardio option of your choice)
The final round of five sets will be easier exercises for the higher repetitions required of the 16-20 sets.
Sets 16-20: 16, 17, 18, 19, 20: push-ups, abs of choice, arm haulers
This last round requires very little movement as you will be horizontal for the entire time. Do the following:
16 push-ups, 16 abs of choice, 16 arm haulers
17 push-ups, 17 abs of choice, 17 arm haulers
18 push-ups, 18 abs of choice, 18 arm haulers
19 push-ups, 19 abs of choice, 19 arm haulers
20 push-ups, 20 abs of choice, 20 arm haulers
This is a creative way to produce a high-volume workout, but it is diversified so you can handle the volume of the workout for a particular muscle group.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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