Pyramid Workout: Bodyweight and Kettlebell Sessions

If you have ever lost count halfway through a set, or got bored doing the same 10 reps over and over, a pyramid workout might suit you. You build up, peak, then come back down, changing the reps (and often the weight) as you go. It gives a tired brain something to focus on and makes 25 minutes pass surprisingly quickly. It is one of my go-to formats for parents who need structure but hate monotony.

Below I explain how pyramid sets work, the three main styles, and give you two full sessions: one with bodyweight only and one with a single kettlebell.

What is a pyramid workout?

In a pyramid, each set changes in a planned way. There are three common shapes:

Standard pyramid (reps down, weight up)

This is the classic gym version. You start light with high reps and get heavier as the reps drop. For example: 12 reps light, 10 reps a bit heavier, 8 reps heavier still, 6 reps heaviest. It is a good way to warm up into your hardest set.

Reverse pyramid (heaviest first)

After a proper warm-up, you do your heaviest, lowest-rep set first while you are fresh, then reduce the weight and add reps. This is popular with experienced lifters. For beginners I would stick with the standard pyramid, because it gives you more practice before the hardest set.

Full pyramid (up then down)

You go up and then back down again, for example 2, 4, 6, 8, 6, 4, 2 reps. With bodyweight this is basically a ladder with bigger steps. If you prefer changing by one rep at a time, have a look at my ladder workout post.

Why pyramids work for busy parents

• Automatic warm-up. The first sets are easier, so your joints and muscles ease into the work.
• Variety in one session. Different reps and weights train strength and muscular endurance together.
• Easy to track progress. If you add a step to your pyramid or use a slightly heavier weight at the top, you know you are getting stronger.
• Mental focus. Counting up and down keeps your mind on the job instead of the washing pile.

Pyramid workout 1: Bodyweight (about 20 minutes)

Warm up for 5 minutes: marching on the spot, arm circles, 10 slow squats, 10 hip hinges, 5 inchworms.

Do one exercise after the other, then move to the next step of the pyramid. Rest 30 to 60 seconds between steps.

• Squats
• Push-ups (choose a level you can keep tidy: wall, sofa, knees or full)
• Glute bridges

Reps per step: 4, 8, 12, 16, 12, 8, 4.

That adds up to 64 reps of each exercise. If 16 push-ups is too many at the top, use a higher surface for the peak step, then drop back to your normal level on the way down. If you find the peak too easy, add a fourth exercise like reverse lunges.

Make it easier or harder

• Easier: cut the peak. Go 4, 8, 12, 8, 4.
• Harder: slow the lowering part of each rep to 3 seconds. No extra noise, much more work. Handy if you live in a flat.

Pyramid workout 2: One kettlebell (about 25 minutes)

You will need one kettlebell you can goblet squat for 12 reps with good form. For many women starting out that is 8 to 12 kg, for many men 12 to 16 kg, but it varies a lot. My post on what weight kettlebell to start with goes into more detail.

Because you only have one bell, we change the reps and the exercise difficulty rather than the weight.

Part A: Goblet squat and row pyramid

• Goblet squat: 6, 8, 10, 12 reps
• One-arm row (each side): 6, 8, 10, 12 reps
• Rest 60 seconds after each pair

Part B: Swing pyramid

• Kettlebell swings: 10, 15, 20, 15, 10
• Rest 45 to 60 seconds between steps

Only do swings if you have learned the hip hinge. The power comes from snapping your hips forward, not lifting with your arms or rounding your back. If you are unsure, swap swings for kettlebell deadlifts with a 2-second pause at the top, and read my kettlebell swing guide for beginners before trying them.

Part C: Press reverse pyramid

• Single-arm overhead press (each side): 8, 6, 4 reps, then a slow 10 to finish
• Rest 60 seconds between steps

Pressing gets harder as you tire, so starting with higher reps and dropping keeps form clean. Stop if your lower back arches a lot or your shoulder pinches.

Safety notes

• Choose a weight for your peak set that leaves 1 or 2 good reps in reserve. A pyramid is not a test of your max.
• Stop if you feel sharp pain in a joint. Muscle burn is fine, joint pain is not.
• If you have a back, knee or shoulder problem, check with your GP or physio before adding load.

Where bootcamp fits

I often use pyramids in class, especially in strength-focused sessions, because everyone can work at their own peak. One person’s top step might be 12 squats with a light bell, another’s 20 with a heavier one. In our SYP Built To Last strength class I set the shape and you choose the load, with me watching your form.

FAQs

Are pyramid sets good for building muscle?

Yes. They mix higher and lower reps and add up to a decent amount of work, which helps muscle and strength over time when combined with enough protein and rest.

How often should I do pyramid training?

Two or three times a week is plenty. Leave at least a day between sessions that train the same muscles.

Is a reverse pyramid better than a standard one?

Neither is better for everyone. Reverse pyramids suit experienced lifters chasing strength. Standard pyramids are safer and more forgiving for beginners.

Can I use a pyramid for cardio?

You can. Try time-based steps, for example 20, 40, 60, 40, 20 seconds of brisk step-ups with equal rest.

Book your first class

Want to try pyramids with a coach and a small group cheering you on? SYP Bootcamp classes run for 45 minutes in a church hall in Archway N19, max 10 people, £15 a class, all fitness levels welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like to train with your partner, have a look at partner personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.