Pyramid Set
Increasing weight while decreasing reps each set (or the reverse), moving up — or down — across a lift.
What is a pyramid set?
A pyramid set gradually changes weight and reps across a series of sets on the same exercise. In an ascending pyramid, weight increases and reps decrease with each set. In a descending pyramid, it works in reverse — starting heavy with low reps and getting lighter with more reps as the sets continue.
This structure doubles as a natural warm-up progression (in the ascending version) while still building toward genuinely challenging working sets, rather than jumping straight to a heavy weight cold.
How to structure a pyramid set
Example ascending pyramid (bench press): 135 lb × 12, 155 lb × 10, 175 lb × 8, 195 lb × 6, 205 lb × 4 — weight climbs, reps drop, set by set.
A full pyramid can also go back down the other side after reaching the heaviest set, forming a true "pyramid" shape — light to heavy to light again.
Who pyramid sets work well for
Pyramid sets are useful for almost any lifter, since the gradual warm-up built into the ascending structure reduces injury risk while still building toward real strength work — a practical, flexible default for many strength sessions.
Logging pyramid sets in FitForgeFlow
Log each set's weight and reps as you move up (or down) the pyramid in FitForgeFlow — your full progression for the exercise is recorded set by set, automatically.