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Sweatty pump

by Peter M.
20 athletes joined
4.5
(2 ratings)

Program Description

Get Big or die trying

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2024 01:42
  • Last Edited
    Jun 18, 2025 12:06

Summary

Get ready to transform your physique with the Sweatty Pump program! Over the next 10 weeks, you'll engage in a dynamic three-day-a-week regimen designed to build strength and muscle through a variety of barbell and dumbbell exercises. Each session is meticulously crafted to target major muscle groups, ensuring a balanced approach to your training. With a focus on high-intensity lifts like squats, bench presses, and overhead presses, you'll push your limits and achieve that coveted pump. Join now and unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Triceps
11.2%
Glutes
10.8%
Middle Delts
10%
Front Delts
9.3%
Lats
8.9%
Chest
7.1%
Upper Back
6.9%
Biceps
6.7%
Hamstrings
4.7%
Abs
2.5%
Adductors
2.5%
Other
2.4%
Lower Back
2.4%
Forearms
0.6%
Rear Delts
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
5
5 reps
80%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Overhead Press (Barbell)
5
5 reps
80%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Bench Press (Barbell)
5
5 reps
82%
3
Overhead Press (Barbell)
5
5 reps
82%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Bench Press (Barbell)
5
5 reps
82%
3
Overhead Press (Barbell)
5
5 reps
82%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Bench Press (Barbell)
5
5 reps
84%
3
Overhead Press (Barbell)
5
5 reps
84%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
84%
2
Bench Press (Barbell)
5
5 reps
84%
3
Overhead Press (Barbell)
5
5 reps
84%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
5
5 reps
85%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
5
5 reps
85%
3
Overhead Press (Barbell)
5
5 reps
85%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
92%
2
Bench Press (Barbell)
5
5 reps
92%
3
Overhead Press (Barbell)
5
5 reps
92%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
92%
2
Bench Press (Barbell)
5
5 reps
92%
3
Overhead Press (Barbell)
5
5 reps
92%
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Lat Pulldown
3
15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
82%
2
Bulgarian Split Squat (Barbell)
3
8 reps
82%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
82%
2
Bulgarian Split Squat (Barbell)
3
8 reps
82%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
45%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
55%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
85%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
55%
5
Overhead Tricep Extension (Cable)
4
10 reps
65%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
80%
3
Box Jump
3
10 reps
RPE 8
4
Seated Dumbbell Curl
4
10 reps
40%
5
Overhead Tricep Extension (Cable)
4
10 reps
60%
6
Back Extension
3
10 reps
RPE 8
7
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
50%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
50%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
50%
5
Lat Pulldown
4
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Bench Press (Barbell)
4
10 reps
60%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
40%
2
Bench Press (Barbell)
4
10 reps
40%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
40%
2
Bench Press (Barbell)
4
10 reps
40%
3
Pull-Up (Weighted)
3
AMRAP
RPE 10
4
Overhead Press (Barbell)
3
10 reps
40%
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Overhead Press (Barbell)
5 Sets
5 Reps
80%
4
Pull-Up (Weighted)
3 Sets
AMRAP
@10
5
Lat Pulldown
3 Sets
15 Reps
50%
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
80%
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
80%
3
Box Jump
3 Sets
10 Reps
@8
4
Seated Dumbbell Curl
4 Sets
10 Reps
40%
5
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
60%
6
Back Extension
3 Sets
10 Reps
@8
7
Leg Extension
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
50%
2
Bench Press (Barbell)
4 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
AMRAP
@10
4
Overhead Press (Barbell)
3 Sets
10 Reps
50%
5
Lat Pulldown
3 Sets
10 Reps
50%
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.50 / 5
JJAge 31, Man
a year ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Big sweat big pump!