Intermediate–AdvancedFree

The Pump Program

Pump roids

· Sep 2025

2athletes running this program

Free on iOS & Android

Overview

Length

1 week

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Unleash your strength with the Pump program, a focused one-week workout designed to sculpt and define your upper body. Committing just one day a week, you’ll engage in a series of targeted exercises, including the Incline Dumbbell Bench Press and Cable Chest Fly, ensuring maximum muscle activation. Each session is crafted to push your limits with high-intensity sets, promoting growth and endurance. Perfect for those looking to enhance their chest, back, and arms, this program will elevate your training and keep you motivated. Get ready to feel the burn and see the results!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

12.1%

Quadriceps

9.4%

Hamstrings

8.7%

Biceps

8.7%

Lats

8.3%

Triceps

7.7%

Chest

7.5%

Front Delts

7.2%

Glutes

6.8%

Middle Delts

6.4%

Abs

4.5%

Calves

3.8%

Adductors

Rear Delts

2.6%

Abductors

1.9%

Forearms

0.8%

Lower Back

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	10 reps	@10
2	Chest Fly (Cable)	2	10 reps	@9.5
3	Wide Grip Lat Pulldown	2	10 reps	@9.5
4	Lateral Raise (Cable)	2	10 reps	@9.5
5	Barbell Row	2	10 reps	@9.5
6	Overhead Tricep Extension (Cable)	2	10 reps	@9.5
7	Bayesian Curl	2	10 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	2	10 reps	@9.5
2	Lunge (Barbell)	2	10 reps	@9.5
3	Glute-Ham Raise	2	10 reps	@9.5
4	Leg Extension	2	10 reps	@9.5
5	Standing Calf Raise	2	10 reps	@9.5
6	Abs Crunch (Machine)	2	10 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	2	10 reps	@9.5
2	T-Bar Row	2	10 reps	@9.5
3	Dumbbell Row	2	10 reps	@9.5
4	Single Arm Rear Delt Fly (Cable)	2	10 reps	@9.5
5	Shrug (Dumbbell)	2	10 reps	@9.5
6	Hammer Curl (Cable)	2	10 reps	@9.5
7	Concentration Curl	1	10 reps	@9.5
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	10–15 reps	@9
		1	10–12 reps	@9
2	Leg Curl	1	10–15 reps	@9.5
		1	10–12 reps	@9.5
3	Walking Lunge	1	10–15 reps	@9.5
		1	10–12 reps	@9.5
4	Leg Extension	2	12–14 reps	@9.5
5	Hip Adductor (Machine)	2	12–14 reps	@9.5
6	Hip Abductor (Machine)	2	12–14 reps	@9.5
7	Standing Calf Raise	2	12–14 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	10–15 reps	@9
		1	10–12 reps	@9
2	Shoulder Press (Machine)	1	10–15 reps	@9
		1	10–12 reps	@9
3	Chest Fly (Dumbbell)	1	10–15 reps	@9
		1	10–12 reps	@9
4	Lateral Raise (Cable)	2	10–15 reps	@9
5	Skull Crusher (Barbell)	1	10–15 reps	@9
		1	10–12 reps	@9
6	Tricep Kickback	1	10–1 reps	@9
7	Ab Wheel	2	10–12 reps	@9

Common questions

Yes, The Pump Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 60 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.

The Pump Program is structured around 5 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Pump Program 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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