Maximum Pump & Power Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 4 | 12 reps | — |
| 2 | Sissy Squat | 3 | AMRAP | @6–10 |
| 3 | Leg Extension | 3 | 12 reps | — |
| 4 | Bench Press (Barbell) | 4 | 12 reps | — |
| 5 | Pec Fly (Dumbbell) | 3 | 12 reps | — |
| 6 | Dip (Bodyweight) | 3 | 12 reps | @6–10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 3 | AMRAP |
| 2 | Wide Grip Rear Pull-Up | 3 | AMRAP |
| 3 | V-bar Pull Up | 3 | AMRAP |
| 4 | Leg Curl | 4 | 15 reps |
| 5 | Pull Through (Cable) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 4 | 12 reps |
| 2 | Front Raise | 3 | 12 reps |
| 3 | Upright Row (Barbell) | 3 | 12 reps |
| 4 | Seated Dumbbell Curl | 4 | 12 reps |
| 5 | JM Press | 4 | 12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Barbell) | 4 | 12 reps | — |
| 2 | Sissy Squat | 3 | AMRAP | @6–10 |
| 3 | Leg Extension | 3 | 12 reps | — |
| 4 | Incline Bench Press (Barbell) | 4 | 12 reps | 60% |
| 5 | Incline Bench Press (Dumbbell) | 3 | 12 reps | — |
| 6 | Pullover (Dumbbell) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 4 | 15 reps |
| 2 | Reverse Hyperextension | 4 | 15 reps |
| 3 | Bent Over Row (Barbell) | 3 | 12 reps |
| 4 | T-Bar Row | 3 | 12 reps |
| 5 | V-bar Row | 3 | 12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 12 reps | 60% |
| 2 | One Arm Lateral Raise (Dumbbell) | 3 | 12 reps | — |
| 3 | Lying Rear Lateral Raise | 3 | 12 reps | — |
| 4 | Bicep Curl (Barbell) | 4 | 12 reps | — |
| 5 | Lying Tricep Extension (Barbell) | 4 | 12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Bodyweight) | 1 | AMRAP |
| 2 | Standing Calf Raise | 8 | 20 reps |
| 3 | Hanging Leg Raise | 4 | 20–30 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Maximum Pump & Power Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Maximum Pump & Power Program is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Maximum Pump & Power Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
