Short answer: A ladder increases reps set by set, such as 2-4-6-8. A pyramid rises and then falls, such as 2-4-6-8-6-4-2. Choose a peak well below your maximum.
Beginner ladder
Complete 2, 4, 6 and 8 reps with 30–60 seconds rest. Use an incline and repeat only if form remains strong.
Endurance pyramid
Perform 3-6-9-12-9-6-3. Rest 30–90 seconds and stop the climb early when two clean reps are no longer available.
Density version
Start a small set every minute for ten minutes. Keep the same reps or use a gentle ladder.
Progression
Add one rung, reduce rest or use a harder variation—never all three at once. See endurance methods.
Every rung can remove another boss health bar
RepSaga makes accumulating controlled volume feel like a sequence of attacks rather than a spreadsheet.
Frequently asked
What is a push-up ladder?
A sequence of sets that increases or decreases by a fixed number of reps.
Are pyramids good for beginners?
Yes, when the peak and variation match the beginner’s ability.