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Maximum Pump & Power Program

by fuad
5 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
    Jun 18, 2025 09:38

Summary

Unleash your strength with the Maximum Pump & Power Program, a comprehensive 12-week journey designed to transform your physique and boost your power. Training seven days a week, you'll engage in a variety of exercises, including bodyweight movements and dumbbell workouts, targeting your core and legs for maximum results. Each session is crafted to challenge your limits and enhance your endurance, ensuring you build muscle and increase strength effectively. Get ready to elevate your fitness game and achieve the results you've always wanted!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
12 reps
-
2
Sissy Squat
3
AMRAP
RPE 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
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
12 reps
60%
2
Sissy Squat
4
AMRAP
RPE 6-10
3
Leg Extension
4
12 reps
-
4
Bench Press (Barbell)
5
12 reps
60%
5
Pec Fly (Dumbbell)
4
12 reps
-
6
Dip (Bodyweight)
4
12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
6
12 reps
-
2
Sissy Squat
5
AMRAP
-
3
Leg Extension
5
12 reps
-
4
Bench Press (Barbell)
6
12 reps
60%
5
Pec Fly (Dumbbell)
5
12 reps
-
6
Dip (Bodyweight)
5
12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
7
12 reps
-
2
Sissy Squat
6
AMRAP
-
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
7
12 reps
-
5
Pec Fly (Dumbbell)
6
12 reps
-
6
Dip (Bodyweight)
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
8
12 reps
60%
2
Sissy Squat
6
AMRAP
RPE 6-10
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
60%
5
Pec Fly (Dumbbell)
6
12 reps
-
6
Dip (Bodyweight)
6
12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
8
12 reps
60%
2
Sissy Squat
6
AMRAP
RPE 6-10
3
Leg Extension
6
12 reps
-
4
Bench Press (Barbell)
8
12 reps
60%
5
Pec Fly (Dumbbell)
6
12 reps
-
6
Dip (Bodyweight)
6
12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10+ reps
RPE 10
2
Split Squat (Barbell)
1
10+ reps
RPE 10
3
Bench Press (Barbell)
1
10+ reps
RPE 10
4
Incline Bench Press (Barbell)
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8+ reps
RPE 10
2
Split Squat (Barbell)
1
8+ reps
RPE 10
3
Bench Press (Barbell)
1
8+ reps
RPE 10
4
Incline Bench Press (Barbell)
1
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6+ reps
RPE 10
2
Split Squat (Barbell)
1
6+ reps
RPE 10
3
Bench Press (Barbell)
1
6+ reps
RPE 10
4
Incline Bench Press (Barbell)
1
6+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4+ reps
RPE 10
2
Split Squat (Barbell)
1
4+ reps
RPE 10
3
Bench Press (Barbell)
1
4+ reps
RPE 10
4
Incline Bench Press (Barbell)
1
4+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2+ reps
RPE 10
2
Split Squat (Barbell)
1
2+ reps
RPE 10
3
Bench Press (Barbell)
1
2+ reps
RPE 10
4
Incline Bench Press (Barbell)
1
2+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
-
2
Wide Grip Rear Pull-Up
4
AMRAP
-
3
V-bar Pull Up
4
AMRAP
-
4
Leg Curl
5
15 reps
-
5
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
AMRAP
-
2
Wide Grip Rear Pull-Up
5
AMRAP
-
3
V-bar Pull Up
5
AMRAP
-
4
Leg Curl
6
15 reps
-
5
Pull Through (Cable)
6
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
6
AMRAP
-
2
Wide Grip Rear Pull-Up
6
AMRAP
-
3
V-bar Pull Up
6
AMRAP
-
4
Leg Curl
7
15 reps
-
5
Pull Through (Cable)
7
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
6
AMRAP
-
2
Wide Grip Rear Pull-Up
6
AMRAP
-
3
V-bar Pull Up
6
AMRAP
-
4
Leg Curl
8
15 reps
-
5
Pull Through (Cable)
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
6
AMRAP
-
2
Wide Grip Rear Pull-Up
6
AMRAP
-
3
V-bar Pull Up
6
AMRAP
-
4
Leg Curl
8
15 reps
-
5
Pull Through (Cable)
8
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10+ reps
RPE 10
2
Bent Over Row (Barbell)
1
10+ reps
RPE 10
3
Pull-Up (Weighted)
1
10+ reps
RPE 10
4
Pull-Up (Bodyweight)
1
10+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8+ reps
RPE 10
2
Bent Over Row (Barbell)
1
8+ reps
RPE 10
3
Pull-Up (Weighted)
1
8+ reps
RPE 10
4
Pull-Up (Bodyweight)
1
8+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6+ reps
RPE 10
2
Bent Over Row (Barbell)
1
6+ reps
RPE 10
3
Pull-Up (Weighted)
1
6+ reps
RPE 10
4
Pull-Up (Bodyweight)
1
10+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4+ reps
RPE 10
2
Bent Over Row (Barbell)
1
4+ reps
RPE 10
3
Pull-Up (Weighted)
1
4+ reps
RPE 10
4
Pull-Up (Bodyweight)
1
10+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2+ reps
RPE 10
2
Bent Over Row (Barbell)
1
2+ reps
RPE 10
3
Pull-Up (Weighted)
1
2+ reps
RPE 10
4
Pull-Up (Bodyweight)
1
20+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
5
12 reps
-
2
Front Raise
4
12 reps
-
3
Upright Row (Barbell)
4
12 reps
-
4
Seated Dumbbell Curl
5
12 reps
-
5
JM Press
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
6
12 reps
-
2
Front Raise
5
12 reps
-
3
Upright Row (Barbell)
5
12 reps
-
4
Seated Dumbbell Curl
6
12 reps
-
5
JM Press
6
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
7
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Seated Dumbbell Curl
7
12 reps
-
5
JM Press
7
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
8
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Seated Dumbbell Curl
8
12 reps
-
5
JM Press
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
8
12 reps
-
2
Front Raise
6
12 reps
-
3
Upright Row (Barbell)
6
12 reps
-
4
Seated Dumbbell Curl
8
12 reps
-
5
JM Press
8
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10+ reps
RPE 10
2
Bicep Curl (Barbell)
1
10+ reps
RPE 10
3
Floor Press (Barbell)
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8+ reps
RPE 10
2
Bicep Curl (Barbell)
1
8+ reps
RPE 10
3
Floor Press (Barbell)
1
8+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6+ reps
RPE 10
2
Bicep Curl (Barbell)
1
6+ reps
RPE 10
3
Floor Press (Barbell)
1
6+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4+ reps
RPE 10
2
Bicep Curl (Barbell)
1
4+ reps
RPE 10
3
Floor Press (Barbell)
1
4+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2+ reps
RPE 10
2
Bicep Curl (Barbell)
1
2+ reps
RPE 10
3
Floor Press (Barbell)
1
2+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
12 reps
-
2
Sissy Squat
3
AMRAP
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
5
12 reps
-
2
Sissy Squat
4
AMRAP
-
3
Leg Extension
4
12 reps
-
4
Incline Bench Press (Barbell)
5
12 reps
-
5
Incline Bench Press (Dumbbell)
4
12 reps
-
6
Pullover (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
6
12 reps
-
2
Sissy Squat
5
AMRAP
-
3
Leg Extension
5
12 reps
-
4
Incline Bench Press (Barbell)
6
12 reps
-
5
Incline Bench Press (Dumbbell)
5
12 reps
-
6
Pullover (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
7
12 reps
-
2
Sissy Squat
6
AMRAP
RPE 6-10
3
Leg Extension
6
12 reps
-
4
Incline Bench Press (Barbell)
7
12 reps
60%
5
Incline Bench Press (Dumbbell)
6
12 reps
-
6
Pullover (Dumbbell)
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
8
12 reps
-
2
Sissy Squat
6
AMRAP
RPE 6-10
3
Leg Extension
6
12 reps
-
4
Incline Bench Press (Barbell)
8
12 reps
60%
5
Incline Bench Press (Dumbbell)
6
12 reps
-
6
Pullover (Dumbbell)
6
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
8
12 reps
-
2
Sissy Squat
6
AMRAP
RPE 6-10
3
Leg Extension
6
12 reps
-
4
Incline Bench Press (Barbell)
8
12 reps
60%
5
Incline Bench Press (Dumbbell)
6
12 reps
-
6
Pullover (Dumbbell)
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
15 reps
-
2
Reverse Hyperextension
5
15 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
T-Bar Row
4
12 reps
-
5
V-bar Row
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
6
15 reps
-
2
Reverse Hyperextension
6
15 reps
-
3
Bent Over Row (Barbell)
5
12 reps
-
4
T-Bar Row
5
12 reps
-
5
V-bar Row
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
7
15 reps
-
2
Reverse Hyperextension
7
15 reps
-
3
Bent Over Row (Barbell)
6
12 reps
-
4
T-Bar Row
6
12 reps
-
5
V-bar Row
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
8
15 reps
-
2
Reverse Hyperextension
8
15 reps
-
3
Bent Over Row (Barbell)
6
12 reps
-
4
T-Bar Row
6
12 reps
-
5
V-bar Row
6
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
8
15 reps
-
2
Leg Curl
8
15 reps
-
3
Bent Over Row (Barbell)
6
12 reps
-
4
T-Bar Row
6
12 reps
-
5
V-bar Row
6
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
-
2
One Arm Lateral Raise (Dumbbell)
4
12 reps
-
3
Lying Rear Lateral Raise
4
12 reps
-
4
Bicep Curl (Barbell)
5
12 reps
-
5
Lying Tricep Extension (Barbell)
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
12 reps
60%
2
One Arm Lateral Raise (Dumbbell)
5
12 reps
-
3
Lying Rear Lateral Raise
5
12 reps
-
4
Bicep Curl (Barbell)
6
12 reps
-
5
Lying Tricep Extension (Barbell)
6
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
12 reps
60%
2
One Arm Lateral Raise (Dumbbell)
6
12 reps
-
3
Lying Rear Lateral Raise
6
12 reps
-
4
Bicep Curl (Barbell)
7
12 reps
-
5
Lying Tricep Extension (Barbell)
7
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
12 reps
60%
2
One Arm Lateral Raise (Dumbbell)
6
12 reps
-
3
Lying Rear Lateral Raise
6
12 reps
-
4
Bicep Curl (Barbell)
8
12 reps
-
5
Lying Tricep Extension (Barbell)
8
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
12 reps
60%
2
One Arm Lateral Raise (Dumbbell)
6
12 reps
-
3
Lying Rear Lateral Raise
6
12 reps
-
4
Bicep Curl (Barbell)
8
12 reps
-
5
Lying Tricep Extension (Barbell)
8
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
-
2
Standing Calf Raise
8
20 reps
-
3
Hanging Leg Raise
4
20-30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
-
2
Standing Calf Raise
8
20 reps
-
3
Hanging Leg Raise
4
20-30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
-
2
Standing Calf Raise
8
20 reps
-
3
Hanging Leg Raise
4
20-30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
-
2
Standing Calf Raise
8
20 reps
-
3
Hanging Leg Raise
4
20-30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
-
2
Standing Calf Raise
8
20 reps
-
3
Hanging Leg Raise
4
20-30 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
AMRAP
-
2
Standing Calf Raise
8
20 reps
-
3
Hanging Leg Raise
4
20-30 reps
-
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
-