Smash & Pump 4-Day UL

Smash & Pump 4-Day Upper/Lower is one part Conjugate and one part HIT.  This will be a good option for most people, providing a relatively equal focus on strength and hypertrophy.

Unlike most of what you'll find on Boostcamp, Smash & Pump is NOT a program.  Rather, it's a template that allows you to select all of your own exercises.  You'll find that all of the exercises listed initially are Placeholders, to be replaced by you.  

There's a relatively detailed document that provides background information on the template, and gives general guidance on what exercises are and are not appropriate for each slot.  

Given the nature of this template, a sound understanding of the basics of programming, and experience performing many different types of exercises will definitely be helpful.  This is likely not a good starting point for someone that's newer to lifting.

Documentation URL: https://docs.google.com/document/d/1KWaltu3HryCVba0O6lHoZ9sfEeJ_HR563BKC8IFsWoY/edit?usp=sharing

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Max - Bench/Press

Strength - Horizontal Push (Placeholder)

Rest Pause - Horizontal Pull (Placeholder)

Strength - Vertical Push (Placeholder)

Rest Pause - Vertical Pull (Placeholder)

Rest Pause - Triceps Isolation (Placeholder)

Rest Pause - Rear Delts (Placeholder)

Flex - Forearms (Placeholder)

Upper Smash

Max - Squat/Hinge (Placeholder)

Strength - Squat/Hinge (Placeholder)

Rest Pause - Hamstring Isolation (Placeholder)

Flex - Core/Abs (Placeholder)

Lower Smash

Flex - Horizontal Push (Placeholder)

Flex - Horizontal Pull (Placeholder)

Rest Pause - Vertical Push (Placeholder)

Rest Pause - Chest Isolation (Placeholder)

Flex - Triceps (Placeholder)

Rest Pause - Biceps (Placeholder)

Rest Pause - Lateral Raise (Placeholder)

Upper Pump

Strength - Quad Compound (Placeholder)

Rest Pause - Quad Isolation (Placeholder)

Strength - Hamstring Hinge (Placeholder)

Rest Pause - Calves (Placeholder)

Flex - Single Leg Compound (Placeholder)

Lower Pump

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