Program Description
Pump Max (Chest and Arms emphasis)
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedApr 27, 2024 05:23
- Last EditedJun 18, 2025 10:14

Summary
Unleash your potential with the Surya Bazooka Nischal program, a comprehensive 4-week challenge designed for dedicated lifters. Committing to 7 days a week, you’ll engage in a variety of high-intensity exercises, including barbell bench presses, lat pulldowns, and tricep pushdowns, all aimed at building strength and muscle definition. Each session is meticulously crafted to push your limits and enhance your performance, ensuring you see tangible results by the end of the program. Equip yourself with a full gym and get ready to elevate your training to new heights!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9.5
2
Standing Calf Raise
3
15-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Lateral Raise (Cable)
3
10-20 reps
RPE 9.5
4
Leg Extension
3
10-20 reps
RPE 9
5
Walk
1
40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-20 reps
RPE 9.5
2
Standing Calf Raise
4
10-20 reps
RPE 9.5
3
Shrug (Dumbbell)
4
10-20 reps
RPE 9.5
4
Bicep Curl (Barbell)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Hamstring Curl
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-20 reps
RPE 9.5
2
Standing Calf Raise
4
10-20 reps
RPE 9.5
3
Seated Row (Cable)
4
10-20 reps
RPE 9.5
4
Bicep Curl (Barbell)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Hammer Curl
3
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
RPE 9.5
2
Hamstring Curl
4
10-20 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10-20 reps
RPE 9.5
4
Bicep Curl (Cable)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
3
10-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
6
Reverse Pec Deck
4
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-20 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-20 reps
RPE 9.5
3
Leg Extension
3
10-20 reps
RPE 9.5
4
Hammer Curl
4
10-20 reps
RPE 9.5
5
Walk
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9.5
2
Shrug (Dumbbell)
4
10-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9.5
5
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9.5
2
Shrug (Dumbbell)
4
10-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9.5
5
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
RPE 9.5
2
Hamstring Curl
4
10-20 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10-20 reps
RPE 9.5
4
Bicep Curl (Cable)
4
10-20 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9.5
6
Standing Calf Raise
4
10-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-20 reps
RPE 9.5
2
Standing Calf Raise
4
10-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Hammer Curl
3
10-20 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
5
Walk
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Hammer Curl
3
10-20 reps
RPE 9
4
Leg Extension
3
10-20 reps
RPE 9
5
Walk
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-20 reps
RPE 9.5
2
Shrug (Dumbbell)
4
10-20 reps
RPE 9.5
3
Hammer Curl
4
10-20 reps
RPE 9.5
4
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-20 reps
RPE 9.5
2
Hamstring Curl
3
10-20 reps
RPE 9.5
3
Lat Prayer
4
10-20 reps
RPE 9.5
4
Bicep Curl (Cable)
4
10-20 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
RPE 9.5
2
Hamstring Curl
4
10-20 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
10-20 reps
RPE 9.5
4
Bicep Curl (Cable)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
10-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-20 reps
RPE 9.5
2
Hamstring Curl
4
10-20 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 9.5
4
Lat Prayer
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
10-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-20 reps
RPE 9.5
2
Standing Calf Raise
4
10-20 reps
RPE 9.5
3
Leg Extension
3
10-20 reps
RPE 9.5
4
Lateral Raise (Cable)
3
10-20 reps
RPE 9.5
5
Walk
1
40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9.5
2
Shrug (Dumbbell)
4
10-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9.5
2
Standing Calf Raise
3
15-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9.5
2
Standing Calf Raise
3
15-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-20 reps
RPE 9.5
2
Hamstring Curl
4
10-20 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 9.5
4
Lat Prayer
4
10-20 reps
RPE 9.5
5
Standing Calf Raise
4
10-20 reps
RPE 9.5
6
Reverse Pec Deck
4
10-20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 9.5
4
Leg Extension
3
10-20 reps
RPE 9
5
Walk
1
40 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-20 reps
RPE 9.5
2
Hamstring Curl
4
10-20 reps
RPE 9.5
3
Shrug (Dumbbell)
4
10-20 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 9.5
5
Reverse Pec Deck
4
10-20 reps
RPE 9.5
6
Hammer Curl
3
10-20 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10-20 reps
RPE 9.5
2
Shrug (Dumbbell)
4
10-20 reps
RPE 9.5
3
Bicep Curl (Cable)
4
10-20 reps
RPE 9.5
4
Lat Prayer
4
10-20 reps
RPE 9.5
5
Hammer Curl
3
10-20 reps
RPE 9.5
6
Reverse Pec Deck
4
10-20 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-20 reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
4
10-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9.5
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-20 reps
RPE 9.5
2
Hamstring Curl
3
10-20 reps
RPE 9.5
3
Tricep Pushdown (Cable)
4
10-20 reps
RPE 9.5
4
Pec Deck (Machine)
4
10-20 reps
RPE 9.5
5
Lateral Raise (Cable)
3
10-20 reps
RPE 9.5
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-20 reps
RPE 9
2
Leg Press
3
10-20 reps
RPE 9
3
Lateral Raise (Cable)
3
10-20 reps
RPE 9.5
4
Leg Extension
3
10-20 reps
RPE 9
5
Walk
1
40 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8-12 Reps
@9.5
2
Standing Calf Raise3 Sets
15-20 Reps
@9.5
3
Tricep Pushdown (Cable)4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Dumbbell)4 Sets
10-20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)3 Sets
10-20 Reps
@9.5
Day 2
1
Lat Pulldown4 Sets
10-15 Reps
@9.5
2
Hamstring Curl4 Sets
10-20 Reps
@9.5
3
Single Arm Row (Dumbbell)3 Sets
10-20 Reps
@9.5
4
Bicep Curl (Cable)4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck4 Sets
10-20 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)3 Sets
10-20 Reps
@9.5
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
@9.5
2
Shrug (Dumbbell)4 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)4 Sets
10-20 Reps
@9.5
4
Lateral Raise (Cable)3 Sets
10-20 Reps
@9.5
5
Pec Deck (Machine)4 Sets
10-20 Reps
@9.5
6
Abs Crunch (Bodyweight)3 Sets
10-20 Reps
@9.5
Day 4
1
Standing Calf Raise4 Sets
10-20 Reps
@9
2
Leg Press3 Sets
10-20 Reps
@9
3
Hammer Curl3 Sets
10-20 Reps
@9
4
Leg Extension3 Sets
10-20 Reps
@9
5
Walk1 Set
40 mins
@7
Day 5
1
Seated Row (Cable)4 Sets
10-20 Reps
@9.5
2
Hamstring Curl4 Sets
10-20 Reps
@9.5
3
Bicep Curl (Dumbbell)4 Sets
10-20 Reps
@9.5
4
Lat Prayer4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck4 Sets
10-20 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)3 Sets
10-20 Reps
@9.5
Day 6
1
Bench Press (Barbell)4 Sets
8-12 Reps
@9.5
2
Standing Calf Raise3 Sets
15-20 Reps
@9.5
3
Tricep Pushdown (Cable)4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Dumbbell)4 Sets
10-20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)3 Sets
10-20 Reps
@9.5
Day 7
1
Single Arm Row (Dumbbell)3 Sets
10-20 Reps
@9.5
2
Shrug (Dumbbell)4 Sets
10-20 Reps
@9.5
3
Bicep Curl (Cable)4 Sets
10-20 Reps
@9.5
4
Lat Prayer4 Sets
10-20 Reps
@9.5
5
Hammer Curl3 Sets
10-20 Reps
@9.5
6
Reverse Pec Deck4 Sets
10-20 Reps
@9.5