May 02, 2021

Pyramid Workouts: Here’s the reason Navy SEALs do them and why you should too

When Stew Smith started doing pyramid workouts, it was over 30 years ago on Farragut Field at the Naval Academy. Now the former Navy Seal and Certified Strength and Conditioning Specialist uses pyramids in all his training programs.

It was a classic PT (“Physical Training”) Pyramid. You climb up one side of the pyramid then down the other, doing a circuit of pull-ups, push-ups, and sit-ups each step of the way. You increase the reps for each round up the pyramid and decrease them each round down the pyramid.

On this day, the routine started with one pull-up, two push-ups, and three sit-ups. You performed ten rounds up the pyramid, adding one pull-up, two push-ups, and three sit-ups each round until you peak in the tenth round doing ten pull-ups, 20 push-ups, and 30 sit-ups. After the tenth round, you work your way back down the pyramid to the starting point. All in, you perform 19 rounds—10 up and nine down for a total of 100 pull-ups, 200 push-ups, and 300 sit-ups.

Being his first time doing a pyramid workout, the young Navy cadet just wanted to hang with the upperclassmen leading the routine. But, before he finished working up the pyramid, the upperclassmen were already wrapping up their final round of the pyramid.

“I realized then that to succeed at calisthenics fitness testing, I needed to up my game, and pyramid workouts became a staple of my training,” said Stew Smith, CSCS, U.S. Navy SEAL and author of several tactical fitness programs. “I did them every other day for several weeks.”

The results were incredible.

Stew practically doubled his calisthenic performance for the Navy’s physical training test, which includes 2 minutes of push-ups, 2 minutes of sit-ups, and max pull-ups without coming off the bar. In fact, he went from doing 60 push-ups to 120, from 65 sit-ups to 100+, and took his pull-ups from 10 reps to 25.

But the Navy’s PT test also includes two endurance tests: swimming 500 yards and running 1.5 miles. That meant the powerlifting football player also had to improve his endurance. So, he took pyramid training to the pool and the pavement. He created swimming and running pyramid workouts. By adding swimming and running rounds to his pyramids, Stew took his running and swimming to new levels while acclimating him to running and swimming in concert with doing high rep calisthenics.

The next thing he knew, he scored above average on the BUD/S PST. Here’s a look at his best scores:

500-yard Swim: Pre-BUDS: 8:30 (Post-BUDS: 6:40)
Push-ups 140 (standards were easier back then)
Sit-ups 110
Pull-ups 25 (33 post BUDS)
1.5 Run 8:35 (8:15 post BUDS)

“That was the start of my pyramid training education, and ever since then, pyramid workouts have been part of my training in some way,” Smith said. “With pyramids, you can get creative by adding exercises, events, or by changing the numbers as you move up and down the pyramid. If you don’t, your pyramids can get monotonous.”

The three basic types of pyramid workouts

Pyramids fall into three basic types: standard pyramids, reverse pyramids, and step pyramids. Remember, you can include as many or as few exercise elements (time, reps, distance, or resistance) and a different number scheme for each exercise element with any pyramid. Let’s look at each of the basic pyramid types and examples using the PT Pyramid Stew performed at the Naval Academy:

Standard pyramid workouts consist of one or more exercises and either adding exercises, or increasing the time, reps, distance, or load for each round in the pyramid. Here’s an example:

Round 1: Pull-ups 1 reps | Push-ups 2 reps | Sit-ups 3 reps
Round 2: Pull-ups 2 reps | Push-ups 4 reps | Sit-ups 6 reps
Round 3: Pull-ups 3 reps | Push-ups 6 reps | Sit-ups 9 reps
Round 4: Pull-ups 4 reps | Push-ups 8 reps | Sit-ups 12 reps
Round 5: Pull-ups 5 reps | Push-ups 10 reps | Sit-ups 15 reps
Round 6: Pull-ups 6 reps | Push-ups 12 reps | Sit-ups 18 reps
Round 7: Pull-ups 7 reps | Push-ups 14 reps | Sit-ups 21 reps
Round 8: Pull-ups 8 reps | Push-ups 16 reps | Sit-ups 24 reps
Round 9: Pull-ups 9 reps | Push-ups 18 reps | Sit-ups 27 reps
Round 10: Pull-ups 10 reps | Push-ups 20 reps | Sit-ups 30 reps

Reverse pyramid workouts consist of one or more exercises and either removing exercises, or decreasing the time, reps, distance, or load for each round in the pyramid. Here’s an example:

Round 1: Pull-ups 10 reps | Push-ups 20 reps | Sit-ups 30 reps
Round 2: Pull-ups 9 reps | Push-ups 18 reps | Sit-ups 27 reps
Round 3: Pull-ups 8 reps | Push-ups 16 reps | Sit-ups 24 reps
Round 4: Pull-ups 7 reps | Push-ups 14 reps | Sit-ups 21 reps
Round 5: Pull-ups 6 reps | Push-ups 12 reps | Sit-ups 18 reps
Round 6: Pull-ups 5 reps | Push-ups 10 reps | Sit-ups 15 reps
Round 7: Pull-ups 4 reps | Push-ups 8 reps | Sit-ups 12 reps
Round 8: Pull-ups 3 reps | Push-ups 6 reps | Sit-ups 9 reps
Round 9: Pull-ups 2 reps | Push-ups 4 reps | Sit-ups 6 reps
Round 10: Pull-ups 1 reps | Push-ups 2 reps | Sit-ups 3 reps

Step pyramid workouts consist of one or more exercises and add and remove exercises or increase and decrease the time, reps, distance, or load for each round. Here’s an example:

Round 1: Pull-ups 1 reps | Push-ups 2 reps | Sit-ups 3 reps
Round 2: Pull-ups 2 reps | Push-ups 4 reps | Sit-ups 6 reps
Round 3: Pull-ups 3 reps | Push-ups 6 reps | Sit-ups 9 reps
Round 4: Pull-ups 4 reps | Push-ups 8 reps | Sit-ups 12 reps
Round 5: Pull-ups 5 reps | Push-ups 10 reps | Sit-ups 15 reps
Round 6: Pull-ups 6 reps | Push-ups 12 reps | Sit-ups 18 reps
Round 7: Pull-ups 7 reps | Push-ups 14 reps | Sit-ups 21 reps
Round 8: Pull-ups 8 reps | Push-ups 16 reps | Sit-ups 24 reps
Round 9: Pull-ups 9 reps | Push-ups 18 reps | Sit-ups 27 reps
Round 10: Pull-ups 10 reps | Push-ups 20 reps | Sit-ups 30 reps
Round 9: Pull-ups 9 reps | Push-ups 18 reps | Sit-ups 27 reps
Round 8: Pull-ups 8 reps | Push-ups 16 reps | Sit-ups 24 reps
Round 7: Pull-ups 7 reps | Push-ups 14 reps | Sit-ups 21 reps
Round 6: Pull-ups 6 reps | Push-ups 12 reps | Sit-ups 18 reps
Round 5: Pull-ups 5 reps | Push-ups 10 reps | Sit-ups 15 reps
Round 4: Pull-ups 4 reps | Push-ups 8 reps | Sit-ups 12 reps
Round 3: Pull-ups 3 reps | Push-ups 6 reps | Sit-ups 9 reps
Round 2: Pull-ups 2 reps | Push-ups 4 reps | Sit-ups 6 reps
Round 1: Pull-ups 1 reps | Push-ups 2 reps | Sit-ups 3 reps

As you might imagine, you can make pyramid workouts as simple or as complex as you want, the options are nearly unlimited.

Stew Smith Releases His Top 101 Pyramid Workouts with Voice and Visual Guidance. Available Only on TriadXP.com

To save you time and take the guesswork out of pyramid training, Stew published the 101 Best Pyramid Training Workouts. It includes all kinds of pyramid workouts: warmups, cool downs, calisthenics, weight training, TRX, Kettlebells, Dumbbells, running, swimming, and biking.

In it, you’ll get top-level workouts designed to help you reach new personal bests. Workouts like:

The #1 Classic PT Pyramid: The one that started it all—a beginner’s challenge!
TRX Pyramid: Make pyramid workouts part of your TRX routine!
Murphy Sandbag Pyramid: Mix up your Murphy with intense reps and extra weight!
Death by Push-Ups Pyramid: 20 minutes, 210 push-ups—can you do it?
The Hundreds Pyramid Workout: Strive to meet these insane reps counts!
Tactical Fitness Pyramid Workouts: Meet the standards of excellence held by the nation’s finest!

And, since performing pyramids can get confusing, Stew partnered with TriadXP to make all the 101 pyramid workouts available as in-app workouts on the TriadXP fitness app. You’ll love the convenience, audiovisual workout guidance, tracking, and portability the TriadXP app delivers. Best of all, the app is free. You only pay for the workouts you want and own them forever.

With this in-app exercise program, you’ll move through your pyramid routines with voice and visual cues while the app tracks your results. Plus:

There’s no set-up required. Get started right away; select a pyramid and work out.
You can personalize your training routines and experience, so you never miss a workout.
There are no recurring or hidden fees—the TriadXP app is free, and your downloaded programs are yours forever.
The TriadXP app runs on iOS and Android devices.

If you’re serious about upping your game and adding pyramid workouts to your training success, this TriadXP in-app version of the 101 Best Pyramid Training Workouts is the easiest way to do it! Check out the 101 options and put them to work in your training routines today!!