logo
BoostcampPNG

Sweatty pump v2

by Peter M.
3 athletes joined
5.0
(1 rating)

Program Description

Getting ready to shred!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2024 04:18
  • Last Edited
    Jun 18, 2025 11:22

Summary

Get ready to elevate your fitness game with Sweatty Pump v2! This dynamic 8-week program is designed for those who want to build strength and endurance with just three sessions per week. Each workout focuses on intense, targeted exercises like leg days featuring the 2km row and bodyweight movements to sculpt your lower body and core. With a full gym at your disposal, you'll challenge your limits and achieve a powerful pump that leaves you feeling accomplished and energized. Dive in and transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Abs
15.2%
Glutes
11.7%
Front Delts
7.5%
Hamstrings
6.9%
Biceps
6.2%
Triceps
5.9%
Middle Delts
5.6%
Upper Back
5.3%
Chest
4.8%
Lats
4.1%
Lower Back
3.9%
Adductors
2.6%
Other
2.5%
Calves
1.5%
Forearms
0.9%
Rear Delts
0.3%
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
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
-
2
Reverse Nordic Curl
4
8 reps
RPE 8
3
Nordic Curl
5
5 reps
RPE 8
4
180 Jump
3
16 reps
RPE 8
5
Box Jump
3
20 reps
RPE 8
6
Cossack Squat
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1 reps
RPE 8
2
Forward Jump
3
10 reps
RPE 8
3
Standing Calf Raise
3
10 reps
RPE 8
4
Hanging Leg Raise
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 8
2
Copenhagen Plank
3
0.5 mins
RPE 8
3
Pull-Up (Weighted)
3
AMRAP
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Russian Twist
3
0.5 mins
RPE 8
6
Cable Crunch
3
10 reps
RPE 8
7
Seated Dumbbell Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Landmine Twist
3
10 reps
RPE 8
4
Ab Wheel
3
10 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Halo
3
15 reps
RPE 8
2
Kettlebell Swing
3
20 reps
RPE 8
3
Pistol Squat
3
8 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Military Press (Barbell)
3
8 reps
80%
6
Dip (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Rotational Landmine Push Press
3
10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Back Extension
3
15 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
2km Row
1 Set
-
2
Reverse Nordic Curl
4 Sets
8 Reps
@8
3
Nordic Curl
5 Sets
5 Reps
@8
4
180 Jump
3 Sets
16 Reps
@8
5
Box Jump
3 Sets
20 Reps
@8
6
Cossack Squat
4 Sets
10 Reps
@8
Day 3
1
Kettlebell Halo
3 Sets
15 Reps
@8
2
Kettlebell Swing
3 Sets
20 Reps
@8
3
Pistol Squat
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Military Press (Barbell)
3 Sets
8 Reps
80%
6
Dip (Bodyweight)
3 Sets
10 Reps
@8
Day 2
1
Plank
3 Sets
2 mins
@8
2
Copenhagen Plank
3 Sets
0.5 mins
@8
3
Pull-Up (Weighted)
3 Sets
AMRAP
@8
4
Dumbbell Row
3 Sets
8 Reps
@8
5
Russian Twist
3 Sets
0.5 mins
@8
6
Cable Crunch
3 Sets
10 Reps
@8
7
Seated Dumbbell Curl
3 Sets
10 Reps
@8