Pyramid Periodization

This plan is designed around a 4-week Strength cycle. You will get a taste of NLP Non-Linear Periodization along with an Ascending / Descending pyramid rep structure.

My training programs run through a software platform called Metron that uses your data to help personalize your training intensity.  Exercise video demonstrations will be present in every exercise, along with our mobile optimized app, that provides a more uniform way to track and train. By joining the subscription above, you will start with this plan, but gain access to all on the inside.

Gain access to all trainers for $19.99 a month or save and pay only $199 a year.

* The Metron App is currently mobile optimized with access on Desktop or Smart Device using a Web Browser.  iOS is in Beta and will be available in Dec. Android is not available at this moment.

You will have a 3-day baseline at the beginning of this training cycle, and then again once you finish. I have had my best strength gains when I followed a periodized training plan. I added the pyramid rep structure to help properly warm you up to your best lift, and then to add more volume on the back side of the pyramid to maximize muscle hypertrophy for size.

You can auto continue this training plan to make it an 8 week, 12-week cycle, or look for something new as your goals change.

I have many plans, but this one is straight to the point and gives you quick feedback after the 5th week to compare your training performance.

Plan Goal
Gain Muscle
Average Workout Time
75 Minutes
Times Per Week
5x / WK - 4 Week
Program Level

Workout Preview

Day 1

Back / Biceps

Day 2

Chest / Triceps

Day 7


Day 3

Legs / Abs

Day 5

Biceps / Triceps / Abs

Day 4

Shoulders / Calves

Day 6


Get Optimized!

SUBSCRIBE TO GET THE Access to the Metron Platform

Join today and unlock your potential with our personalized training system. You’ll be able to track workouts, get personalized nutrition, and more.

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Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. You, as a reader of this website, are totally and completely responsible for your own health and healthcare.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

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