The Pump Program

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!

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Week 1

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Barbell Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper

Lying Leg Curl

Lunge (Barbell)

Glute-Ham Raise

Leg Extension

Standing Calf Raise

Abs Crunch (Machine)

Lower STR

Pull-Up (Weighted)

T-Bar Row

Dumbbell Row

Single Arm Rear Delt Fly (Cable)

Shrug (Dumbbell)

Hammer Curl (Cable)

Concentration Curl

Pull

Hack Squat

Leg Curl

Walking Lunge

Hip Adductor (Machine)

Hip Abductor (Machine)

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Dumbbell)

Skull Crusher (Barbell)

Tricep Kickback

Ab Wheel

Push

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