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
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedFeb 09, 2025 09:13
- Last EditedJun 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!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown3 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
Plank1 Set
1 mins
-
5
Penguins 🐧2 Sets
50 Reps
-
6
Fire Hydrants3 Sets
15 Reps
-
7
Cardio1 Set
20 mins
-
Day 3
1
Seated Hamstring Curl3 Sets
8-12 Reps
-
2
Leg Extension3 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 Press3 Sets
8-10 Reps
-
6
Wall Sit3 Sets
-
7
Cardio1 Set
20 mins
-
Day 5
1
Calf Raise (Leg Press)4 Sets
10-15 Reps
-
2
Single Leg Press3 Sets
8-10 Reps
-
3
Goblet Squat3 Sets
8-10 Reps
-
4
Deadlift (Dumbbell)3 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
-
6
Cardio1 Set
20 mins
-
Day 4
1
Seated Row (Cable)4 Sets
8-12 Reps
-
2
Kneeling High To Low Underhand Pull Downs4 Sets
8-12 Reps
-
3
Pendlay Row3 Sets
8-10 Reps
-
4
Standing Shoulder Press (Dumbbell)3 Sets
8-12 Reps
-
5
Face Pull4 Sets
10-12 Reps
-
6
Plank1 Set
1 mins
-
7
Lying Leg Raise3 Sets
15 Reps
-
8
Abs Crunch (Weighted)3 Sets
20 Reps
-
9
Cardio1 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
4 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Love it ❤️