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Easy pump 2

by Julius Hjernø
1 athletes joined

Program Description

Pump overkrop ved siden af casual parkourtræning

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 07, 2025 07:57
  • Last Edited
    Jun 18, 2025 11:13

Summary

Embark on a transformative 6-week journey with the Easy Pump 2 program, designed to deliver an efficient workout three times a week. This program focuses on key compound movements like the Close Grip Bench Press and Bent Over Rows, targeting your chest, back, and arms for balanced strength development. Each session is structured to maximize your pump while keeping intensity manageable, making it perfect for lifters of all levels. Get ready to build muscle and boost your confidence in the gym!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
4-8 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Hammer Curl (Dumbbell)
3
6 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)
5 Sets
4-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Close Grip)
5 Sets
4-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Close Grip)
5 Sets
4-8 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
6 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-