Peace Pump
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Smith Unilateral Machine | 1 | 5–6 reps |
| 1 | 7–8 reps | ||
| 1 | 8–12 reps | ||
| 2 | Smith Unilateral Incline | 1 | 5–6 reps |
| 1 | 7–8 reps | ||
| 1 | 8–12 reps | ||
| 3 | Pec Deck (Machine) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 4 | AD Press (Smith Machine) | 1 | 5–6 reps |
| 1 | 7–10 reps | ||
| 1 | 10–14 reps | ||
| 5 | One Arm Lateral Raise (Cable) | 2 | 8–12 reps |
| 1 | 12–15 reps | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 5–7 reps |
| 1 | 7–9 reps | ||
| 7 | Bayesian Curl | 1 | 7–10 reps |
| 2 | 9–12 reps | ||
| 8 | Bicep Curl (Cable) | 1 | 7–10 reps |
| 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 1 | 12–15 reps | ||
| 2 | T-Bar Row | 1 | 7–10 reps |
| 1 | 10–15 reps | ||
| 3 | Lat Pulldown | 1 | 7–10 reps |
| 1 | 12–18 reps | ||
| 4 | Reverse Pec Deck | 1 | 6–8 reps |
| 2 | 10–15 reps | ||
| 5 | JM Press (Smith Machine) | 1 | 7–10 reps |
| 2 | 9–12 reps | ||
| 6 | Seated Overhead Extension (EZ Bar) | 1 | 7–10 reps |
| 2 | 10–12 reps | ||
| 7 | Incline Pushdown (Cable) | 1 | 7–10 reps |
| 2 | 10–15 reps | ||
| 8 | Decline Sit Up (Weighted) | 1 | 6–9 reps |
| 2 | 10–14 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rack Pull (Barbell) | 1 | 4–6 reps |
| 1 | 7–10 reps | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 4–6 reps |
| 1 | 7–10 reps | ||
| 3 | Seated Hamstring Curl | 1 | 8–12 reps |
| 2 | 12–15 reps | ||
| 4 | Leg Press | 1 | 5–6 reps |
| 1 | 7–8 reps | ||
| 1 | 8–12 reps | ||
| 5 | Calf Raise (Leg Press) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 6 | Sissy Squat (Weighted) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Unilateral Smith Machine (close Grip) | 1 | 6–7 reps |
| 2 | 8–10 reps | ||
| 2 | Incline Chest Press (Machine) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 3 | Pec Deck (Machine) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 4 | Behind-The-Neck Press (Smith Machine) | 1 | 5–7 reps |
| 1 | 8–10 reps | ||
| 5 | Lying Side Lateral Raise | 2 | 8–12 reps |
| 1 | 12–15 reps | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 5–6 reps |
| 1 | 7–10 reps | ||
| 7 | Incline Curl (Dumbbell) | 1 | 7–10 reps |
| 1 | 10–14 reps | ||
| 8 | Bicep Curl (Cable) | 1 | 8–12 reps |
| 1 | 10–14 reps | ||
| 9 | Hanging Leg Raise | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Underhand Lat Pulldown | 1 | 7–9 reps |
| 2 | 10–12 reps | ||
| 2 | Seated Row (Cable) | 1 | 7–10 reps |
| 2 | 10–12 reps | ||
| 3 | Power Shrug | 1 | 8–12 reps |
| 1 | 10–14 reps | ||
| 4 | Rear Delt Fly (Cable) | 1 | 7–10 reps |
| 2 | 10–15 reps | ||
| 5 | JM Press (Smith Machine) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 6 | Seated Overhead Extension (EZ Bar) | 1 | 7–10 reps |
| 1 | 10–15 reps | ||
| 7 | Incline Pushdown (Cable) | 1 | 6–8 reps |
| 2 | 8–12 reps | ||
| 8 | Abs Crunch (Machine) | 1 | 6–9 reps |
| 2 | 10–14 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 1 | 10–15 reps |
| 2 | 15–20 reps | ||
| 2 | Belt Squat | 1 | 10–15 reps |
| 2 | 15–20 reps | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 10–15 reps |
| 2 | 15–20 reps | ||
| 4 | Sissy Squat (Weighted) | 1 | 8–12 reps |
| 2 | 12–15 reps | ||
| 5 | Standing Calf Raise | 1 | 10–15 reps |
| 2 | 15–20 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, Peace Pump 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 full 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 70 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.
Peace Pump is structured around 6 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.
Peace Pump 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
