This is a simple workout that should be a staple of any future Marine’s workout plan.

Starting with 1 pullup, 2 pushups 3 crunches, increase each set by 1 pullup, 3 crunches, and 2 pushups.  There is no rest period, move from each exercise to the next with no delay.  Move up the later until you cannot complete anymore pullups, for example, you get to 10 pullups but next set cannot get 11, this is when you start moving down the pyramid, so the next set you attempt 9.  Go as high as you can, we will use 10 for the example but go until failure.

Pullups: 1, 2, 3, 4,  5,  6,  7,  8,  9, 10, 9,  8,  7, 6, 5, 4, 3, 2, 1
Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Crunches:3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 24, 21, 18, 15, 12, 9, 6, 3

Pyramid workouts are very effective for more than just pullups, running pyramids, pushup pyramids, etc are an extremely effective way to train, especially when attempting to break through plateaus.

5 responses

  1. Poolee Williams

    this workout sounds like death…but i soo wanna try it…OORAH

    June 11, 2011 at 23:39

  2. Mike Lee

    i had a free day during weights last year in school…..i did this with a buddy i raised my pullups from around 6 to 13-15 it works

    July 2, 2011 at 15:32

  3. You dont need to go all way up to 10 pullups, or if you can do more you can go further before coming back down,

    A good rule of thumb is to take a small break after you reach the top of the pyramid ie cant do any more, shake out your arms before you move back down so that you dont miss the next set

    July 7, 2011 at 21:24

  4. If you want to try something new I mix pull ups with 8 count body builders. Jump on the bar do a pull up, drop down and immediately go into the body builder on the final jump up jump straight into a pull up. Now you can aim for 20(or your max) or use the pyramid method. 1 pull up into body builder, 2 pull ups after the second pull up THEN you do ONE body builder, 3 pull ups into ONE body builder etc etc….if want to go a lil hardcore after the body builder sprint 10-15 yards and do ammo can lifts(or anything 30 lbs) bear crawl/high crawl/sprint/inch worm whatever you like back into the pull up bar and repeat

    July 25, 2011 at 21:08

  5. When you say there is no rest period, do you mean there is no rest period between each set of an exercise (ex: do 3, no rest, do 6, no rest, do 9), or do you mean no rest period between the various exercises (ex: after finishing pull-ups, immediately go to crunches).


    August 28, 2011 at 16:07

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