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The Prague Pump🇨🇿💪🏽

by Lindsay C.
5.0
(1 rating)

Program Description

Prague-ress is key. Czech your form – Make sure your form is as perfect as the architecture in Prague. Fitness with a Czech twist – Add a little Prague flair to every workout.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 09, 2025 09:13
  • Last Edited
    Jun 18, 2025 08:23

Summary

**The Prague Pump** is a dynamic 5-week program designed to sculpt and strengthen your upper body while building core stability. With five training days each week, you'll engage in targeted workouts focusing on back, triceps, biceps, and abs, utilizing a mix of cable, dumbbell, and bodyweight exercises. Expect to push your limits with effective movements like the Lateral Raise, Overhead Tricep Extension, and Bicep Curl, all aimed at maximizing muscle growth and definition. Join the journey to unleash your strength and achieve a powerful physique!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Quadriceps
12.4%
Hamstrings
10.5%
Glutes
9.7%
Upper Back
9.1%
Biceps
8%
Lats
7.5%
Middle Delts
6.4%
Triceps
6%
Calves
4.4%
Front Delts
4.1%
Cardio
2.5%
Rear Delts
2.4%
Lower Back
2.2%
Adductors
1.1%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-10 reps
-
2
Overhead Tricep Extension (Cable)
3
8-10 reps
-
3
Tricep Rope Push Down (Cable)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
5
Lat Pulldown
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Plank
1
1 mins
-
5
Penguins 🐧
2
50 reps
-
6
Fire Hydrants
3
15 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
-
2
Leg Extension
3
8-12 reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3
8-12 reps
-
4
Calf Raise (Leg Press)
3
10-15 reps
-
5
Single Leg Press
3
8-10 reps
-
6
Wall Sit
3
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8-12 reps
-
2
Kneeling High To Low Underhand Pull Downs
4
8-12 reps
-
3
Pendlay Row
3
8-10 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Face Pull
4
10-12 reps
-
6
Plank
1
1 mins
-
7
Lying Leg Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
9
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
10-15 reps
-
2
Single Leg Press
3
8-10 reps
-
3
Goblet Squat
3
8-10 reps
-
4
Deadlift (Dumbbell)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
6
Cardio
1
20 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
5
Lat Pulldown
3 Sets
8-10 Reps
-
Day 2
1
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
4
Plank
1 Set
1 mins
-
5
Penguins 🐧
2 Sets
50 Reps
-
6
Fire Hydrants
3 Sets
15 Reps
-
7
Cardio
1 Set
20 mins
-
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
5
Single Leg Press
3 Sets
8-10 Reps
-
6
Wall Sit
3 Sets
-
7
Cardio
1 Set
20 mins
-
Day 5
1
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
2
Single Leg Press
3 Sets
8-10 Reps
-
3
Goblet Squat
3 Sets
8-10 Reps
-
4
Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
6
Cardio
1 Set
20 mins
-
Day 4
1
Seated Row (Cable)
4 Sets
8-12 Reps
-
2
Kneeling High To Low Underhand Pull Downs
4 Sets
8-12 Reps
-
3
Pendlay Row
3 Sets
8-10 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Face Pull
4 Sets
10-12 Reps
-
6
Plank
1 Set
1 mins
-
7
Lying Leg Raise
3 Sets
15 Reps
-
8
Abs Crunch (Weighted)
3 Sets
20 Reps
-
9
Cardio
1 Set
20 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Lindsay C.Age 32, Woman
7 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Love it ❤️