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The Pump Program

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Program Description

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!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2025 04:05
  • Last Edited
    Nov 25, 2025 02:04
Muscle Engagement
Front
Back
MuscleSet
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
3%
Rear Delts
2.6%
Abductors
1.9%
Forearms
0.8%
Lower Back
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Chest Fly (Cable)
2
10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
10 reps
RPE 9.5
4
Lateral Raise (Cable)
2
10 reps
RPE 9.5
5
Barbell Row
2
10 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9.5
7
Bayesian Curl
2
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9.5
2
Lunge (Barbell)
2
10 reps
RPE 9.5
3
Glute-Ham Raise
2
10 reps
RPE 9.5
4
Leg Extension
2
10 reps
RPE 9.5
5
Standing Calf Raise
2
10 reps
RPE 9.5
6
Abs Crunch (Machine)
2
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
T-Bar Row
2
10 reps
RPE 9.5
3
Dumbbell Row
2
10 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 9.5
5
Shrug (Dumbbell)
2
10 reps
RPE 9.5
6
Hammer Curl (Cable)
2
10 reps
RPE 9.5
7
Concentration Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10-15 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
10-15 reps
10-12 reps
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
1
1
10-15 reps
10-12 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
2
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
10-15 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Kickback
1
10-1 reps
RPE 9
7
Ab Wheel
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-15 reps
10-12 reps
RPE 9
RPE 9
2
Leg Curl
1
1
10-15 reps
10-12 reps
RPE 9.5
RPE 9.5
3
Walking Lunge
1
1
10-15 reps
10-12 reps
RPE 9.5
RPE 9.5
4
Leg Extension
2
12-14 reps
RPE 9.5
5
Hip Adductor (Machine)
2
12-14 reps
RPE 9.5
6
Hip Abductor (Machine)
2
12-14 reps
RPE 9.5
7
Standing Calf Raise
2
12-14 reps
RPE 9.5
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2
Chest Fly (Cable)
2 Sets
10 Reps
@9.5
3
Wide Grip Lat Pulldown
2 Sets
10 Reps
@9.5
4
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
5
Barbell Row
2 Sets
10 Reps
@9.5
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9.5
7
Bayesian Curl
2 Sets
10 Reps
@9.5
Day 2
1
Lying Leg Curl
2 Sets
10 Reps
@9.5
2
Lunge (Barbell)
2 Sets
10 Reps
@9.5
3
Glute-Ham Raise
2 Sets
10 Reps
@9.5
4
Leg Extension
2 Sets
10 Reps
@9.5
5
Standing Calf Raise
2 Sets
10 Reps
@9.5
6
Abs Crunch (Machine)
2 Sets
10 Reps
@9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
10 Reps
@9.5
2
T-Bar Row
2 Sets
10 Reps
@9.5
3
Dumbbell Row
2 Sets
10 Reps
@9.5
4
Single Arm Rear Delt Fly (Cable)
2 Sets
10 Reps
@9.5
5
Shrug (Dumbbell)
2 Sets
10 Reps
@9.5
6
Hammer Curl (Cable)
2 Sets
10 Reps
@9.5
7
Concentration Curl
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 5
1
Hack Squat
1 Set
1 Set
10-15 Reps
10-12 Reps
@9
@9
2
Leg Curl
1 Set
1 Set
10-15 Reps
10-12 Reps
@9.5
@9.5
3
Walking Lunge
1 Set
1 Set
10-15 Reps
10-12 Reps
@9.5
@9.5
4
Leg Extension
2 Sets
12-14 Reps
@9.5
5
Hip Adductor (Machine)
2 Sets
12-14 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
12-14 Reps
@9.5
7
Standing Calf Raise
2 Sets
12-14 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
10-15 Reps
10-12 Reps
@9
@9
2
Shoulder Press (Machine)
1 Set
1 Set
10-15 Reps
10-12 Reps
@9
@9
3
Chest Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-12 Reps
@9
@9
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
10-15 Reps
10-12 Reps
@9
@9
6
Tricep Kickback
1 Set
10-1 Reps
@9
7
Ab Wheel
2 Sets
10-12 Reps
@9