The trifecta pyramid routine focuses on 3 exercises in pyramid (ascending/descending reps) format.

Earlier last year I badly injured my neck which resulted in me being told to lay off contact sports (kickboxing at the time) plus any form of weight training. I had to rethink
my existing workouts which at the time focused around kickboxing, running and weight training. I was devastated since right before my injury I was pretty much at the top of my game having recently won
a welsh full contact title in kickboxing.

It’s called a pyramid because we build intensity by increasing reps from 1 upwards on each set. When we hit failure (as in the point where we cannot complete another rep), we then start reducing reps and so making our way back down the pyramid.

So I did some research on bodyweight training and put together this killer pyramid routine which I repeated 2-3 times a week. It’s a full body workout with just 3 exercises

Duration

The whole workout can be completed in just approx 15-20 minutes.

Pyramid Training

This workout makes use of the pyramid format

It’s called a pyramid because we build intensity by increasing reps from 1 upwards on each set. When we hit failure (as in the point where we cannot complete another rep), we then start reducing reps and so making our way back down the pyramid.

2-1-2 Ratio

This workout focuses on strength and endurance. To make sure it is effective it’s very important that we stick to a ratio of 2:1:2 seconds when completing each exercise. That means that when completing a press up, lower yourself for 2 seconds then hold at the bottom (nose to floor) for 1 second, then ascend for 2 seconds back to the start position.
That’s 1 press up!

The same applies to the pull-ups. Two seconds pull, hold at the top for 1 second, then slowly descend for 2 seconds.
Again, same for the squats. Two seconds down, hold at the bottom of the movement for 1 second then back up for 2 seconds.

it’s one of my favourites as it works the whole body and is guaranteed to get the heart and lungs pumping.

The routine

Just 3 exercises completed in slow 2-1-2 ratio in pyramid format. Here are the exercises:

Exercises

Sample Pyramid

The example below shows a sample pyramid ascending to 6 reps then descending. Feel free to make the pyramid as high as you like!

Summary

I still do this workout to this day, it’s one of my favourites as it works the whole body and is guaranteed to get the heart and lungs pumping. Try not to rest in between each set to get the most out of this workout.
Try it out and reply below with your feedback!