STRENGTH & HYPERTROPHY / 2 DAYS PER WEEK / ABOUT 45 MINUTES
DTP-style rep pyramid · scaled
Metabolic volume
Very high-repetition pyramids can create fatigue without a proven growth advantage. Use a scaled 20–15–10–15–20 accessory pyramid; the historical 50–40–30–20–10 pattern is described, not prescribed.
Your weekly sessions
SESSION 1 / Safe accessories
Arms pyramid
Safe accessories
- Dumbbell curl — 20–15–10–15–20 · light load
Biceps brachii and brachialis. Keep upper arms near sides and lower slowly.
- Triceps pressdown — 20–15–10–15–20
Triceps brachii. Keep elbows near ribs while straightening arms.
- Cable face pull — 2 × 15
Deltoids and upper-back stabilizers. Pull rope toward eye level with elbows moving out.
SESSION 2 / Supported machines
Leg accessory pyramid
Supported machines
- Leg press — 3 × 15–20
Quadriceps with glute support. Use a controlled range with the back supported.
- Seated hamstring curl — 20–15–10–15–20 · light
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Seated calf raise — 3 × 15
Gastrocnemius and soleus. Raise heels smoothly, pause and lower under control.
How to progress
Track total quality reps at stable load for two weeks, then adjust load. Stop before technique degrades.
Recovery and weekly placement
Do not apply extreme rep targets to technical lifts or while under-recovered.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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