ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAF
1
2
Instructions

📘 These 20 sample programs are intended for use by readers of our book, The Muscle and Strength Pyramid: Training, 3rd Edition. Others are more than welcome to use them, but you'll need to study the instructions.

You'll see the programs in tabs at either the top or bottom of this page, depending on your device.
BB = Bodybuilding
PL = Powerlifting

👉 To unlock the dropdown functionality of the exercise cells, make sure you save your own version of this sheet. Click "File" > "Download" or sign in with your Google account and click "File" > "Make a copy."
 (If you are on your mobile phone, you may need to use the Google Sheets app to see these options.)
3
4
5
6
7
8
9
10
11
12
It's crucial to note that these are not “The Muscle and Strength Pyramid Programs.” They are examples of how to put The Pyramid’s principles into cohesive training plans for building strength or size, based on your goals, time availability, and circumstances.
Think of them as blueprints to help you integrate the concepts you’ve learned. With some customization and adaptation, these sample programs are perfectly usable and, dare we say, highly effective.

If getting strong in the barbell lifts is your primary goal, choose a powerlifting program. If you're after aesthetics and strength, pick one of the bodybuilding programs.
13
14
15
16
17
18
19
👉 Bodybuilding Program Instructions
20
21
👉 Powerlifting Program Instructions
22
23
Copyright © 2025 by Eric Helms, Andy Morgan, and Andrea Valdez
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100