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Maximum Pump & Power Program

by fuad
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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 17, 2025 12:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-