Full Body Pyramid Workout

Full Body Pyramid Workout

Today’s Full Body Pyramid Workout will target every muscle in your body and work them to the max! Not to mention, this will all be accomplished using just resistance bands. Below you will find 2 different workouts, one using loop resistance bands and the other using tube resistance bands! 

I have an obsession with my resistance bands. I have come up with so many exercises with them and I love that they are small & convenient to travel with or use at home! 

Resistance bands are more popular now than they have been and you will find people all over incorporating them into their workouts. They are great for warm-ups, cool downs, and everything in between. I like to superset with my resistance bands to really target the muscle I am working; however, I have found that using them in place of weights can be just as effective! 

My Resistance Band Workouts page goes into full detail as to why resistance bands are super effective and why having this equipment can benefit your workouts. 

For today’s Full Body Pyramid Workout, you will strictly be using your resistance bands. Go ahead and grab 3-4 bands with all different resistances (light, medium, heavy) because a pyramid workout is accomplished using multiple weights, usually starting with the lightest and increasing to the heaviest.

However, a pyramid workout does not just focus on increasing the weight but also decreasing the reps. 

For example, if you start your exercise with 20 reps using 15 lbs, then you will follow that with 15 reps using 22.5 lbs & continue until your rep scheme is complete. (Make note, your first set should not be worked to failure. If you can not finish the whole 20 reps with the weight you are using, then drop the amount of weight you are using. )

What’s so great about a Pyramid routine? The main purpose of integrating pyramid schemes into your workouts is to help strengthen and grow your muscles. Due to the weight range of light to heavy in pyramid workouts, they typically involve a lot of reps, ensuring a high volume of work and therefore, creating growth. It’s truly a beautiful thing, isn’t it!? 

Pyramid work can be the focus of your entire workout or can be performed on only a few sets within your entire workout. I love incorporating pyramid work to keep things fresh and to work my muscles in a different way. Adding variety is important to not only assist in muscle growth but to also keep your workout interesting! 

Don’t forget! For helpful tips and videos, follow my Instagram @passionswithapurpose

Tube Resistance Band Full Body pyramid Workout:
[Start with a resistance that is most comfortable you. As the reps decrease, increase the resistance]

Bicep curls- 20, 15, 10, 5 (reps)
Tricep extensions-20, 15, 10, 5
Upright rows-20, 15, 10, 5
Shoulder press- 20, 15,10, 5
Seated rows- 20, 15, 10, 5
Lat pulldowns- 20, 15, 10, 5
Squats- 20, 15, 10, 5
Reverse lunges (each leg)- 20, 15, 10, 5
Lying chest press- 20, 15, 10, 5

Loop Band Full Body Pyramid Workout: 
Single Arm Tricep Extension- 20, 15, 10, 5reps)
Single Arm Bicep Curl- 20, 15, 10, 5
Kneeling Single Arm Row- 20, 15, 10, 5
Single Arm Lateral Raise- 20, 15, 10, 5
Rear Delt Band Pull Aparts- 20, 15, 10, 5
Squats- 20, 15, 10, 5
Glute Bridge- 20, 15, 10, 5
Single- Leg Kickbacks- 20, 15, 10, 5


If you loved this workout, don’t keep it to yourself–share with a friend and have them join in on the fun!