Train primarily in the 6 to 12 rep range (or up to 15–20 reps) using 60–80% of your 1RM.
Systematically manipulate volume and intensity over blocks of time to prevent plateaus and manage fatigue (ideal for advanced lifters). Level 4: Exercise Selection the muscle and strength pyramid training pdf free link
The official site MuscleandStrengthPyramids.com provides articles summarizing the main levels. Train primarily in the 6 to 12 rep
The "Muscle and Strength Pyramid" is not a "get ripped in 6 weeks" gimmick. It is the Strunk & White of weightlifting—a style guide for how to train for the rest of your life. the muscle and strength pyramid training pdf free link
Work primarily in the 1 to 5 rep range using weights above 80% of your max.