Maximum Pump & Power Program

Phase 1:
6week of Low Intensity, High Volume & High Frequency, (Pump Training)

Phase 2:
6week of High Intensity, Low Volume & Low Frequency, (Power Training)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Abs Crunch (Bodyweight)

Standing Calf Raise

Hanging Leg Raise

everyday workout

High Bar Squat (Barbell)

Sissy Squat

Leg Extension

Bench Press (Barbell)

Pec Fly (Dumbbell)

Dip (Bodyweight)

Quads & Chest

Wide Grip Pull-Up

Wide Grip Rear Pull-Up

V-bar Pull Up

Leg Curl

Pull Through (Cable)

Lats & Hamstrings

Standing Behind Neck Shoulder Press (Barbell)

Front Raise

Upright Row (Barbell)

Seated Dumbbell Curl

JM Press

Delt & Arms

Split Squat (Barbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pullover (Dumbbell)

Quads & Upper Chest

Overhead Press (Barbell)

One Arm Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

Bicep Curl (Barbell)

Lying Tricep Extension (Barbell)

Stiff Leg Deadlift

Bent Over Row (Barbell)

T-Bar Row

V-bar Row

Squat (Barbell)

Deadlift (Barbell)

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Back & Hamstrings 

Floor Press (Barbell)

rest week 

Reverse Hyperextension

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