Concept tables — Your Body Programme

PYRAMIDS / SCULPT

Sculpt - Ecto - Beg

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	4
Reps	12 / 10 / 8 / 12
Rest between sets	1 min 45 sec

Sculpt - Meso - Beg

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	4
Reps	12 / 10 / 8 / 12
Rest between sets	1 min 45 sec

Sculpt - Endo - Beg

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	4
Reps	15 / 12 / 10 / 15
Rest between sets	1 min 45 sec

Sculpt - Ecto - Int

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1 min 30 sec

Sculpt - Meso - Int

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1 min 30 sec

Sculpt - Endo - Int

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	5
Reps	15 / 12 / 10 / 12 / 15
Rest between sets	1 min 30 sec

Sculpt - Ecto - Adv - Months 2 & 7

EXERCISE CONCEPT – PYRAMID

Exercises in each set	3
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1 min 30 sec

SCULPT - Ecto - Adv - Months 12 & 17

EXERCISE CONCEPT – PYRAMID

Exercises in each set	3
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1 min 30 sec

SCULPT - Meso - Adv

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2/3
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1 min 30 sec

SCULPT - Endo - Adv

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2/3
Sets	5
Reps	15 / 12 / 10 / 12 / 15
Rest between sets	1 min 30 sec

PYRAMID / MUSCLE GAIN

MG - ECTO - BEG

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	4
Reps	10 / 8 / 6 / 10
Rest between sets	1 min 45 sec

MG - MESO - BEG

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	4
Reps	12 / 10 / 8 / 12
Rest between sets	1 min 45 sec

MG - ENDO - BEG

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	4
Reps	12 / 10 / 8 / 12
Rest between sets	1 min 45 sec

MG - ECTO - INT

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	5
Reps	10 / 8 / 6 / 8 / 10
Rest between sets	1 min 40 sec

MG - MESO - INT

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1 min 40 sec

MG - ENDO - INT

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2
Sets	6
Reps	12 / 10 / 8 / 8 / 10 / 12
Rest between sets	1 min 40 sec

MG - ECTO - ADV - MONTHS 2 & 7

EXERCISE CONCEPT – PYRAMID

Exercises in each set	3
Sets	5
Reps	10 / 8 / 6 / 8 / 10
Rest between sets	1.30 min

MG - ECTO - ADV - MONTHS 12 & 17

EXERCISE CONCEPT – PYRAMID

Exercises in each set	3
Sets	5
Reps	10 / 8 / 6 / 8 / 10
Rest between sets	1.30 min

MG - MESO - ADV

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2/3
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1.30 min

MG - ENDO - ADV

EXERCISE CONCEPT – PYRAMID

Exercises in each set	2/3
Sets	5
Reps	12 / 10 / 8 / 10 / 12
Rest between sets	1.30 min

REVERSE PYRAMID / SCULPT

SCULPT - ECTO - BEG

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	4
Reps	8 / 10 / 12 / 8
Rest between sets	1 min 45 sec

SCULPT - MESO - BEG

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	4
Reps	8 / 10 / 12 / 8
Rest between sets	1 min 45 sec

SCULPT - ENDO - BEG

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	4
Reps	10 / 12 / 15 / 10
Rest between sets	1 min 45 sec

SCULPT - ECTO - INT - UP TO MONTH 12

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 30 sec

SCULPT - MESO - INT - UP TO MONTH 12

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 30 sec

SCULPT - ENDO - INT - UP TO MONTH 12

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	5
Reps	10 / 12 / 15 / 12 / 10
Rest between sets	1 min 30 sec

SCULPT - ECTO - INT MONTH 17 & ADV MONTH 4

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 20 sec

SCULPT - MESO - INT MONTH 17 & ADV MONTH 4

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 20 sec

SCULPT - ENDO - INT MONTH 17 & ADV MONTH 4

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	5
Reps	10 / 12 / 15 / 12 / 10
Rest between sets	1 min 20 sec

SCULPT - ECTO - ADV - MONTH 9 PLUS

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 30 sec

SCULPT - MESO - ADV - MONTH 9 PLUS

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	6
Reps	8 / 10 / 12 /12 / 10 / 8
Rest between sets	1 min 30 sec

SCULPT - ENDO - ADV - MONTH 9 PLUS

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	6
Reps	10 / 12 / 15 / 15 / 12 / 10
Rest between sets	1 min 30 sec

REVERSE PYRAMIDS / MUSCLE GAIN

MG - ECTO - BEG

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	4
Reps	6 / 8 / 10 / 6
Rest between sets	1 min 45 sec

MG - MESO - BEG

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	4
Reps	8 / 10 / 12 / 8
Rest between sets	1 min 45 sec

MG - ENDO - BEG

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	4
Reps	8 / 10 / 12 / 8
Rest between sets	1 min 45 sec

MG - ECTO - INT - UP TO MONTH 12

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	5
Reps	6 / 8 / 10 / 8 / 6
Rest between sets	1 min 30 sec

MG - MESO - INT - UP TO MONTH 12

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 30 sec

MG - ENDO - INT - UP TO MONTH 12

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 30 sec

MG - ECTO - INT MONTH 17 & ADV MONTH 4

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	5
Reps	6 / 8 / 10 / 8 / 6
Rest between sets	1 min 30 sec

MG - MESO - INT MONTH 17 & ADV MONTH 4

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2/3
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 30 sec

MG - ENDO - INT MONTH 17 & ADV MONTH 4

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2/3
Sets	5
Reps	8 / 10 / 12 / 10 / 8
Rest between sets	1 min 30 sec

MG - ECTO - ADV MONTH 9 PLUS

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	3
Sets	5
Reps	6 / 8 / 10 / 8 / 6
Rest between sets	1 min 30 sec

MG - MESO - ADV MONTH 9 PLUS

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2/3
Sets	6
Reps	8 / 10 / 12 / 12 / 10 / 8
Rest between sets	1 min 30 sec

MG - ENDO - ADV MONTH 9 PLUS

EXERCISE CONCEPT – REVERSE PYRAMID

Exercises in each set	2/3
Sets	6
Reps	8 / 10 / 12 / 12 / 10 / 8
Rest between sets	1 min 30 sec