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 EditedMay 14, 2024 06:26
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