If you’ve been following my workout guides, you’ve likely noticed these common formats: pyramids, ladders, and AMRAPs. If you’re new to strength training or exploring different workout structures, understanding these strength training formats will make your sessions more effective and enjoyable. My aim is for your workouts to feel good and actually deliver results — and a clear grasp of the fundamentals is a great place to start.
As a certified personal trainer, I use these three formats frequently. They build strength, challenge muscles in varied ways, and keep training interesting. These approaches aren’t just for variety — they’re practical tools to apply progressive overload, which is essential for steadily increasing strength and avoiding plateaus.
Each format has its own pacing and intensity, but they’re straightforward once you try them. Below I outline the basics of each style and share examples inspired by the GOOD // SWEAT Strength Guide so you can see how they look in practice.
1. PYRAMID
Pyramid training focuses on progressive loading — starting light and building up. In a standard pyramid, begin with higher reps and lighter weight, then gradually increase the weight while reducing reps each round. This format is effective for improving both strength and muscular endurance over time.
Perform each exercise back-to-back for one round. Because the load increases, allow longer rest between rounds, typically 1 to 3 minutes, to ensure adequate recovery.
There’s also reverse pyramid training, which flips the order: start with your heaviest set at lower reps, then reduce weight and increase reps in subsequent rounds.
When I program reverse pyramids, I often include a light warm-up or bloodflow set first. These low-weight reps prepare your muscles before you move into heavier work — don’t skip them.
Here’s an example of a Standard Pyramid:
In this example, you’d start with a lighter weight for 12 reps of back squats and deadlifts, then increase weight and drop to 10 reps for the next set, finishing with a heavier load for 8 reps on the final set of each exercise. This progression challenges both endurance and strength across sets.
Here’s an example of a Reverse Pyramid:
Set 1 in this structure serves as the bloodflow set — a light warm-up. Then, for set 2, select your heaviest working weight for about 8 reps, and in subsequent sets decrease the weight while increasing reps to complete the circuit. This lets you tackle the most demanding set when you’re freshest.
2. LADDER
Ladders rely on rep progressions: you work your way up by adding one rep each round, then work back down. This format is great for pacing, tracking progress, and keeping workouts engaging.
For example, a 1–4–1 ladder means your rounds go 1 rep, 2 reps, 3 reps, 4 reps, then back down to 3, 2, 1. It challenges you to maintain form as accumulated volume increases and then decreases.
Here’s an example of a Ladder workout:
3. AMRAP
AMRAP stands for “As Many Reps (or Rounds) As Possible.” These are timed circuits where you aim to complete as much work as possible within a set timeframe.
Start the timer and cycle through the listed exercises, performing the prescribed reps for each and repeating until time expires. AMRAPs are excellent for building muscular endurance, raising your heart rate, and developing mental focus.
Keep breaks short — the goal is sustained effort and a steady pace throughout the interval.
Here’s an example of an AMRAP circuit:
Using These Strength Training Formats in Your Workouts
Whether you’re just starting or want more structure, these formats provide a reliable foundation to build strength and keep your routine fresh. You’ll see pyramids, ladders, and AMRAPs throughout my GOOD // SWEAT guides — they’re designed to help you feel strong, confident, and consistent. If you have questions about applying any of these formats to your program, feel free to ask below.
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