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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!
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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
Star
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
8 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Big sweat big pump!