Power Pyramid Workout – Day 7

Workout #7: Bands

Written By Jim Stoppani, PhD

Updated May 2, 2022

In workout 7, the final Power Pyramid workout of this series, I show you how to take this technique out of the gym with body weight exercises and bands. The two bodyweight moves I did are perfect for developing muscle power.

Bands work well for explosive power. For the push-ups, I did set #1 as power push-ups with bands on a bench for 8 reps. Set #2: 5 power push-ups on the floor. Sets #3-4: decline push-ups to failure. Set #5: push-ups on the floor to failure. Set #6: Push-Ups on a bench to failure. For TRX Training inverted rows, I adjusted the straps accordingly.

Finish the Power Pyramid full-body routine strong!

Previous Power Pyramid Workouts

Day 1: Fully Equipped

Day 2: Barbells

Day 3: One-Arm Dumbbell Exercises

Day 4: Machines

Day 5: Dumbbells

Day 6: Cables

Power Pyramid Workout – Day 7

Exercise	Sets	Reps
Power Push-Up	6	8*, 5^, 6†, 6†, 12‡, 15‡
Inverted Row	6	8*, 5^, 6†, 6†, 12‡, 15‡
Band Step-Up	6	8*, 5^, 6†, 6†, 12‡, 15‡
Band Shoulder Press	6	8*, 5^, 6†, 6†, 12‡, 15‡
Band Behind-the-Back Shrug	6	8*, 5^, 6†, 6†, 12‡, 15‡
Band Behind-the-Back Calf Raise	6	8*, 5^, 6†, 6†, 12‡, 15‡
Band Curl	6	8*, 5^, 6†, 6†, 12‡, 15‡
Band Triceps Pressdown	6	8*, 5^, 6†, 6†, 12‡, 15‡
Band Standing Crunch	6	8*, 5^, 6†, 6†, 12‡, 15‡

*a weight you can normally do for up to 30 reps or more (yes, ridiculously light!)

^a weight you can normally do for 15-20 reps

†a weight that limits you to 6 reps

‡a weight that limits you to 12 reps; after reaching failure immediately reduce the weight by about 50% and perform 15-20 reps. If you can't get at least 15 reps on this drop set, after reaching muscle failure immediately reduce the weight by about 10-30% and do as many reps as possible to failure again, which should land you at totaling 15 reps between the two drop sets.

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