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Maximum Pump & Power Program
by fuad
3 athletes joined
Program Description
Phase 1: 6week of Low Intensity, High Volume & High Frequency, (Pump Training) Phase 2: 6week of High Intensity, Low Volume & Low Frequency, (Power Training)
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 12, 2024 03:06
Last Edited
May 15, 2024 08:41
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Week 1
1 / 12 Weeks
Day 7
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
2
Standing Calf Raise
8 Sets
20 Reps
3
Hanging Leg Raise
4 Sets
20-30 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Upright Row (Barbell)
3 Sets
12 Reps
4
Seated Dumbbell Curl
4 Sets
12 Reps
5
JM Press
4 Sets
12 Reps
Day 4
1
Split Squat (Barbell)
4 Sets
12 Reps
2
Sissy Squat
3 Sets
AMRAP
@6-10
3
Leg Extension
3 Sets
12 Reps
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
60%
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
6
Pullover (Dumbbell)
3 Sets
12 Reps
Day 5
1
Stiff Leg Deadlift
4 Sets
15 Reps
2
Reverse Hyperextension
4 Sets
15 Reps
3
Bent Over Row (Barbell)
3 Sets
12 Reps
4
T-Bar Row
3 Sets
12 Reps
5
V-bar Row
3 Sets
12 Reps
Day 1
1
High Bar Squat (Barbell)
4 Sets
12 Reps
2
Sissy Squat
3 Sets
AMRAP
@6-10
3
Leg Extension
3 Sets
12 Reps
4
Bench Press (Barbell)
4 Sets
12 Reps
5
Pec Fly (Dumbbell)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
12 Reps
@6-10
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
2
Wide Grip Rear Pull-Up
3 Sets
AMRAP
3
V-bar Pull Up
3 Sets
AMRAP
4
Leg Curl
4 Sets
15 Reps
5
Pull Through (Cable)
4 Sets
15 Reps
Day 6
1
Overhead Press (Barbell)
4 Sets
12 Reps
60%
2
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Lying Rear Lateral Raise
3 Sets
12 Reps
4
Bicep Curl (Barbell)
4 Sets
12 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
Day 7
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
2
Standing Calf Raise
8 Sets
20 Reps
3
Hanging Leg Raise
4 Sets
20-30 Reps
Day 1
1
High Bar Squat (Barbell)
5 Sets
12 Reps
60%
2
Sissy Squat
4 Sets
AMRAP
@6-10
3
Leg Extension
4 Sets
12 Reps
4
Bench Press (Barbell)
5 Sets
12 Reps
60%
5
Pec Fly (Dumbbell)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
@6-10
Day 2
1
Wide Grip Pull-Up
4 Sets
AMRAP
2
Wide Grip Rear Pull-Up
4 Sets
AMRAP
3
V-bar Pull Up
4 Sets
AMRAP
4
Leg Curl
5 Sets
15 Reps
5
Pull Through (Cable)
5 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
12 Reps
2
Front Raise
4 Sets
12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4
Seated Dumbbell Curl
5 Sets
12 Reps
5
JM Press
5 Sets
12 Reps
Day 4
1
Split Squat (Barbell)
5 Sets
12 Reps
2
Sissy Squat
4 Sets
AMRAP
3
Leg Extension
4 Sets
12 Reps
4
Incline Bench Press (Barbell)
5 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
6
Pullover (Dumbbell)
4 Sets
12 Reps
Day 5
1
Stiff Leg Deadlift
5 Sets
15 Reps
2
Reverse Hyperextension
5 Sets
15 Reps
3
Bent Over Row (Barbell)
4 Sets
12 Reps
4
T-Bar Row
4 Sets
12 Reps
5
V-bar Row
4 Sets
12 Reps
Day 6
1
Overhead Press (Barbell)
5 Sets
12 Reps
2
One Arm Lateral Raise (Dumbbell)
4 Sets
12 Reps
3
Lying Rear Lateral Raise
4 Sets
12 Reps
4
Bicep Curl (Barbell)
5 Sets
12 Reps
5
Lying Tricep Extension (Barbell)
5 Sets
12 Reps
Day 7
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
2
Standing Calf Raise
8 Sets
20 Reps
3
Hanging Leg Raise
4 Sets
20-30 Reps
Day 1
1
High Bar Squat (Barbell)
6 Sets
12 Reps
2
Sissy Squat
5 Sets
AMRAP
3
Leg Extension
5 Sets
12 Reps
4
Bench Press (Barbell)
6 Sets
12 Reps
60%
5
Pec Fly (Dumbbell)
5 Sets
12 Reps
6
Dip (Bodyweight)
5 Sets
12 Reps
@6-10
Day 2
1
Wide Grip Pull-Up
5 Sets
AMRAP
2
Wide Grip Rear Pull-Up
5 Sets
AMRAP
3
V-bar Pull Up
5 Sets
AMRAP
4
Leg Curl
6 Sets
15 Reps
5
Pull Through (Cable)
6 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
6 Sets
12 Reps
2
Front Raise
5 Sets
12 Reps
3
Upright Row (Barbell)
5 Sets
12 Reps
4
Seated Dumbbell Curl
6 Sets
12 Reps
5
JM Press
6 Sets
12 Reps
Day 4
1
Split Squat (Barbell)
6 Sets
12 Reps
2
Sissy Squat
5 Sets
AMRAP
3
Leg Extension
5 Sets
12 Reps
4
Incline Bench Press (Barbell)
6 Sets
12 Reps
5
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
6
Pullover (Dumbbell)
5 Sets
12 Reps
Day 5
1
Stiff Leg Deadlift
6 Sets
15 Reps
2
Reverse Hyperextension
6 Sets
15 Reps
3
Bent Over Row (Barbell)
5 Sets
12 Reps
4
T-Bar Row
5 Sets
12 Reps
5
V-bar Row
5 Sets
12 Reps
Day 6
1
Overhead Press (Barbell)
6 Sets
12 Reps
60%
2
One Arm Lateral Raise (Dumbbell)
5 Sets
12 Reps
3
Lying Rear Lateral Raise
5 Sets
12 Reps
4
Bicep Curl (Barbell)
6 Sets
12 Reps
5
Lying Tricep Extension (Barbell)
6 Sets
12 Reps
Day 7
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
2
Standing Calf Raise
8 Sets
20 Reps
3
Hanging Leg Raise
4 Sets
20-30 Reps
Day 1
1
High Bar Squat (Barbell)
7 Sets
12 Reps
2
Sissy Squat
6 Sets
AMRAP
3
Leg Extension
6 Sets
12 Reps
4
Bench Press (Barbell)
7 Sets
12 Reps
5
Pec Fly (Dumbbell)
6 Sets
12 Reps
6
Dip (Bodyweight)
6 Sets
12 Reps
Day 2
1
Wide Grip Pull-Up
6 Sets
AMRAP
2
Wide Grip Rear Pull-Up
6 Sets
AMRAP
3
V-bar Pull Up
6 Sets
AMRAP
4
Leg Curl
7 Sets
15 Reps
5
Pull Through (Cable)
7 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
7 Sets
12 Reps
2
Front Raise
6 Sets
12 Reps
3
Upright Row (Barbell)
6 Sets
12 Reps
4
Seated Dumbbell Curl
7 Sets
12 Reps
5
JM Press
7 Sets
12 Reps
Day 4
1
Split Squat (Barbell)
7 Sets
12 Reps
2
Sissy Squat
6 Sets
AMRAP
@6-10
3
Leg Extension
6 Sets
12 Reps
4
Incline Bench Press (Barbell)
7 Sets
12 Reps
60%
5
Incline Bench Press (Dumbbell)
6 Sets
12 Reps
6
Pullover (Dumbbell)
6 Sets
12 Reps
Day 6
1
Overhead Press (Barbell)
7 Sets
12 Reps
60%
2
One Arm Lateral Raise (Dumbbell)
6 Sets
12 Reps
3
Lying Rear Lateral Raise
6 Sets
12 Reps
4
Bicep Curl (Barbell)
7 Sets
12 Reps
5
Lying Tricep Extension (Barbell)
7 Sets
12 Reps
Day 5
1
Stiff Leg Deadlift
7 Sets
15 Reps
2
Reverse Hyperextension
7 Sets
15 Reps
3
Bent Over Row (Barbell)
6 Sets
12 Reps
4
T-Bar Row
6 Sets
12 Reps
5
V-bar Row
6 Sets
12 Reps
Day 1
1
High Bar Squat (Barbell)
8 Sets
12 Reps
60%
2
Sissy Squat
6 Sets
AMRAP
@6-10
3
Leg Extension
6 Sets
12 Reps
4
Bench Press (Barbell)
8 Sets
12 Reps
60%
5
Pec Fly (Dumbbell)
6 Sets
12 Reps
6
Dip (Bodyweight)
6 Sets
12 Reps
@6-10
Day 2
1
Wide Grip Pull-Up
6 Sets
AMRAP
2
Wide Grip Rear Pull-Up
6 Sets
AMRAP
3
V-bar Pull Up
6 Sets
AMRAP
4
Leg Curl
8 Sets
15 Reps
5
Pull Through (Cable)
8 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
8 Sets
12 Reps
2
Front Raise
6 Sets
12 Reps
3
Upright Row (Barbell)
6 Sets
12 Reps
4
Seated Dumbbell Curl
8 Sets
12 Reps
5
JM Press
8 Sets
12 Reps
Day 4
1
Split Squat (Barbell)
8 Sets
12 Reps
2
Sissy Squat
6 Sets
AMRAP
@6-10
3
Leg Extension
6 Sets
12 Reps
4
Incline Bench Press (Barbell)
8 Sets
12 Reps
60%
5
Incline Bench Press (Dumbbell)
6 Sets
12 Reps
6
Pullover (Dumbbell)
6 Sets
12 Reps
Day 6
1
Overhead Press (Barbell)
8 Sets
12 Reps
60%
2
One Arm Lateral Raise (Dumbbell)
6 Sets
12 Reps
3
Lying Rear Lateral Raise
6 Sets
12 Reps
4
Bicep Curl (Barbell)
8 Sets
12 Reps
5
Lying Tricep Extension (Barbell)
8 Sets
12 Reps
Day 7
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
2
Standing Calf Raise
8 Sets
20 Reps
3
Hanging Leg Raise
4 Sets
20-30 Reps
Day 5
1
Stiff Leg Deadlift
8 Sets
15 Reps
2
Reverse Hyperextension
8 Sets
15 Reps
3
Bent Over Row (Barbell)
6 Sets
12 Reps
4
T-Bar Row
6 Sets
12 Reps
5
V-bar Row
6 Sets
12 Reps
Day 1
1
High Bar Squat (Barbell)
8 Sets
12 Reps
60%
2
Sissy Squat
6 Sets
AMRAP
@6-10
3
Leg Extension
6 Sets
12 Reps
4
Bench Press (Barbell)
8 Sets
12 Reps
60%
5
Pec Fly (Dumbbell)
6 Sets
12 Reps
6
Dip (Bodyweight)
6 Sets
12 Reps
@6-10
Day 2
1
Wide Grip Pull-Up
6 Sets
AMRAP
2
Wide Grip Rear Pull-Up
6 Sets
AMRAP
3
V-bar Pull Up
6 Sets
AMRAP
4
Leg Curl
8 Sets
15 Reps
5
Pull Through (Cable)
8 Sets
15 Reps
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
8 Sets
12 Reps
2
Front Raise
6 Sets
12 Reps
3
Upright Row (Barbell)
6 Sets
12 Reps
4
Seated Dumbbell Curl
8 Sets
12 Reps
5
JM Press
8 Sets
12 Reps
Day 4
1
Split Squat (Barbell)
8 Sets
12 Reps
2
Sissy Squat
6 Sets
AMRAP
@6-10
3
Leg Extension
6 Sets
12 Reps
4
Incline Bench Press (Barbell)
8 Sets
12 Reps
60%
5
Incline Bench Press (Dumbbell)
6 Sets
12 Reps
6
Pullover (Dumbbell)
6 Sets
12 Reps
Day 5
1
Stiff Leg Deadlift
8 Sets
15 Reps
2
Leg Curl
8 Sets
15 Reps
3
Bent Over Row (Barbell)
6 Sets
12 Reps
4
T-Bar Row
6 Sets
12 Reps
5
V-bar Row
6 Sets
12 Reps
Day 6
1
Overhead Press (Barbell)
8 Sets
12 Reps
60%
2
One Arm Lateral Raise (Dumbbell)
6 Sets
12 Reps
3
Lying Rear Lateral Raise
6 Sets
12 Reps
4
Bicep Curl (Barbell)
8 Sets
12 Reps
5
Lying Tricep Extension (Barbell)
8 Sets
12 Reps
Day 7
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
2
Standing Calf Raise
8 Sets
20 Reps
3
Hanging Leg Raise
4 Sets
20-30 Reps
Day 1
1
Squat (Barbell)
1 Set
10+ Reps
@10
2
Split Squat (Barbell)
1 Set
10+ Reps
@10
3
Bench Press (Barbell)
1 Set
10+ Reps
@10
4
Incline Bench Press (Barbell)
1 Set
10+ Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
10+ Reps
@10
2
Bent Over Row (Barbell)
1 Set
10+ Reps
@10
3
Pull-Up (Weighted)
1 Set
10+ Reps
@10
4
Pull-Up (Bodyweight)
1 Set
10+ Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
10+ Reps
@10
2
Bicep Curl (Barbell)
1 Set
10+ Reps
@10
3
Floor Press (Barbell)
1 Set
10+ Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
8+ Reps
@10
2
Bent Over Row (Barbell)
1 Set
8+ Reps
@10
3
Pull-Up (Weighted)
1 Set
8+ Reps
@10
4
Pull-Up (Bodyweight)
1 Set
8+ Reps
@10
Day 1
1
Squat (Barbell)
1 Set
8+ Reps
@10
2
Split Squat (Barbell)
1 Set
8+ Reps
@10
3
Bench Press (Barbell)
1 Set
8+ Reps
@10
4
Incline Bench Press (Barbell)
1 Set
8+ Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
8+ Reps
@10
2
Bicep Curl (Barbell)
1 Set
8+ Reps
@10
3
Floor Press (Barbell)
1 Set
8+ Reps
@10
Day 1
1
Squat (Barbell)
1 Set
6+ Reps
@10
2
Split Squat (Barbell)
1 Set
6+ Reps
@10
3
Bench Press (Barbell)
1 Set
6+ Reps
@10
4
Incline Bench Press (Barbell)
1 Set
6+ Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
6+ Reps
@10
2
Bicep Curl (Barbell)
1 Set
6+ Reps
@10
3
Floor Press (Barbell)
1 Set
6+ Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
6+ Reps
@10
2
Bent Over Row (Barbell)
1 Set
6+ Reps
@10
3
Pull-Up (Weighted)
1 Set
6+ Reps
@10
4
Pull-Up (Bodyweight)
1 Set
10+ Reps
@10
Day 1
1
Squat (Barbell)
1 Set
4+ Reps
@10
2
Split Squat (Barbell)
1 Set
4+ Reps
@10
3
Bench Press (Barbell)
1 Set
4+ Reps
@10
4
Incline Bench Press (Barbell)
1 Set
4+ Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
4+ Reps
@10
2
Bent Over Row (Barbell)
1 Set
4+ Reps
@10
3
Pull-Up (Weighted)
1 Set
4+ Reps
@10
4
Pull-Up (Bodyweight)
1 Set
10+ Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
4+ Reps
@10
2
Bicep Curl (Barbell)
1 Set
4+ Reps
@10
3
Floor Press (Barbell)
1 Set
4+ Reps
@10
Day 1
1
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
2+ Reps
@10
2
Split Squat (Barbell)
1 Set
2+ Reps
@10
3
Bench Press (Barbell)
1 Set
2+ Reps
@10
4
Incline Bench Press (Barbell)
1 Set
2+ Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
2+ Reps
@10
2
Bent Over Row (Barbell)
1 Set
2+ Reps
@10
3
Pull-Up (Weighted)
1 Set
2+ Reps
@10
4
Pull-Up (Bodyweight)
1 Set
20+ Reps
@10
Day 3
1
Overhead Press (Barbell)
1 Set
2+ Reps
@10
2
Bicep Curl (Barbell)
1 Set
2+ Reps
@10
3
Floor Press (Barbell)
1 Set
2+ Reps
@10