Pyramid Power 12 — Excel Workout Program

Combine strength and muscle-building work with Pyramid Power 12 by Iron Table Fit. This program gives each main lift a clear pyramid structure, increasing weight as reps decrease, with a full up-and-down pyramid in the intermediate track.

Choose your track

• Novice: 8 weeks, 3 days per week. Full-body sessions last approximately 45–60 minutes. Main lifts use a half pyramid of three progressively heavier sets: 12, 10, and 8 reps in phase one, then 10, 8, and 6 reps in phase two. Each phase starts with three reps left in reserve and progresses to two. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 4 days per week. Follow an upper/lower/upper/lower split, with sessions lasting approximately 60–75 minutes. Main lifts use a full pyramid, climbing to a heavy peak set and then reducing weight as reps rise, such as 12-10-8-10-12. Three four-week phases progress from Base to Strength to Power, with a lighter recovery week at the end of each phase. Designed for lifters whose progress has slowed and who are comfortable training close to failure.

Personalized training weights

Enter a test-set weight and reps, or a known one-rep max, for the bench press, back squat, overhead press, and deadlift. The workbook uses those inputs to calculate target training weights. Supports pounds or kilograms. Not sure which track to choose? Start with novice.

Equipment: Barbell, rack, bench, dumbbells, cable station, leg press, and pull-up bar.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.