Workout Routines

Today's Workout: The pullup-dip pyramid finisher

Burn out what's left in the tank with this muscle-torching combo.

Today's Workout: The Pullup-Dip Pyramid
Duration 20
Exercises 2
Equipment Yes

If you're serious about building mass, then you're going to want a workout finisher that pushes you to your limit. That's why we enlisted Prince Brathwaite, CEO and founder of Trooper Fitness in New York City, to show us one of his favorite finishers, the Pullup-dip Pyramid. This workout will put your stamina and endurance to the test with only a pullup bar.


Perform 10 pullups followed by 10 dips, then 9 pullups followed by 9 dips. Continue doing sets with one less rep until you reach one rep for both dips and pullups. If you feel that starting at 10 reps is too difficult, start at a smaller number, like 7. Conversely, if you want an even bigger challenge, try starting at a higher number, like 15.

For more strength-building work

Check out our 10 strength-building strategies that will never die, our seven favorite exercises for building brute strength, and 10 ways to build strength without the size.

For a complete archive of our daily quick-hit routines, go to

Today's Workout The pullup-dip pyramid finisher

Exercise 1

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
0 sec. rest

Exercise 2

Dip You'll need: Dip Station How to
Dips thumbnail
-- sets
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
30 sec. rest