Program Description
Pump pump.pump. 1st superset 4 sets of 12 to 15-1min rest. 2nd superset 4 sets of 10 to 12- 45 second rest. 3rd superset 4 sets 8 to 10 -30 second rest. I use this to break my plateau. A guy named megabrian made something close to this year's ago and I have used it for years.
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedDec 09, 2025 07:32
- Last EditedDec 09, 2025 10:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
22.1%
Triceps
14.1%
Biceps
13.2%
Lats
9.7%
Front Delts
8.4%
Forearms
5.7%
Chest
5.3%
Middle Delts
4.9%
Rear Delts
4.4%
Abs
3.3%
Quadriceps
2.6%
Hamstrings
2.2%
Calves
1.8%
Glutes
1.3%
Abductors
0.4%
Adductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Cable)
4
-
1B
Bicep Curl (Cable)
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Tricep Extension (Dumbbell)
4
-
2B
Incline Hammer Curl (Dumbbell)
4
-
2C
Car Driver
4
-
3A
Tricep Kickback
4
-
3B
Tricep Kickback
4
-
3C
Preacher Curl (EZ Bar)
4
-
3D
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Cable)
4
-
1B
Bicep Curl (Cable)
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Tricep Extension (Dumbbell)
4
-
2B
Incline Hammer Curl (Dumbbell)
4
-
2C
Car Driver
4
-
3A
Tricep Kickback
4
-
3B
Tricep Kickback
4
-
3C
Preacher Curl (EZ Bar)
4
-
3D
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Cable)
4
-
1B
Bicep Curl (Cable)
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Tricep Extension (Dumbbell)
4
-
2B
Incline Hammer Curl (Dumbbell)
4
-
2C
Car Driver
4
-
3A
Tricep Kickback
4
-
3B
Tricep Kickback
4
-
3C
Preacher Curl (EZ Bar)
4
-
3D
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Cable)
4
-
1B
Bicep Curl (Cable)
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Tricep Extension (Dumbbell)
4
-
2B
Incline Hammer Curl (Dumbbell)
4
-
2C
Car Driver
4
-
3A
Tricep Kickback
4
-
3B
Tricep Kickback
4
-
3C
Preacher Curl (EZ Bar)
4
-
3D
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
4
-
1B
Straight Arm Pulldown
4
-
1C
Shrug (Dumbbell)
4
-
2A
Single Arm Row (Dumbbell)
4
-
2B
Single Arm Row (Dumbbell)
4
-
2C
Decline Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Seated Row (Machine)
4
-
3B
Seated Row (Machine)
4
-
3C
Chest Fly (Dumbbell)
4
-
3D
Shrug (Dumbbell)
4
-
4
Reverse Abs Crunch (Bodyweight)
3
-
5
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
4
-
1B
Straight Arm Pulldown
4
-
1C
Shrug (Dumbbell)
4
-
2A
Single Arm Row (Dumbbell)
4
-
2B
Single Arm Row (Dumbbell)
4
-
2C
Decline Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Seated Row (Machine)
4
-
3B
Seated Row (Machine)
4
-
3C
Chest Fly (Dumbbell)
4
-
3D
Shrug (Dumbbell)
4
-
4
Reverse Abs Crunch (Bodyweight)
3
-
5
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
4
-
1B
Straight Arm Pulldown
4
-
1C
Shrug (Dumbbell)
4
-
2A
Single Arm Row (Dumbbell)
4
-
2B
Single Arm Row (Dumbbell)
4
-
2C
Decline Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Seated Row (Machine)
4
-
3B
Seated Row (Machine)
4
-
3C
Chest Fly (Dumbbell)
4
-
3D
Shrug (Dumbbell)
4
-
4
Reverse Abs Crunch (Bodyweight)
3
-
5
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cable Crossover
4
-
1B
Straight Arm Pulldown
4
-
1C
Shrug (Dumbbell)
4
-
2A
Single Arm Row (Dumbbell)
4
-
2B
Single Arm Row (Dumbbell)
4
-
2C
Decline Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Seated Row (Machine)
4
-
3B
Seated Row (Machine)
4
-
3C
Chest Fly (Dumbbell)
4
-
3D
Shrug (Dumbbell)
4
-
4
Reverse Abs Crunch (Bodyweight)
3
-
5
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
-
1B
Hammer Curl (Cable)
4
-
1C
Overhead Tricep Extension (Cable)
4
-
1D
Wrist Curls
4
-
2A
Single Arm Overhead Tricep Extension
4
-
2B
Single Arm Overhead Tricep Extension
4
-
2C
Concentration Curl
4
-
2D
Alternating Front Delt Raise
4
-
3A
Military Press (Barbell)
4
-
3B
Military Press (Barbell)
4
-
3C
Bicep Curl (Barbell)
4
-
3D
Reverse Grip Tricep Press Down Cable
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
-
1B
Hammer Curl (Cable)
4
-
1C
Overhead Tricep Extension (Cable)
4
-
1D
Wrist Curls
4
-
2A
Single Arm Overhead Tricep Extension
4
-
2B
Single Arm Overhead Tricep Extension
4
-
2C
Concentration Curl
4
-
2D
Alternating Front Delt Raise
4
-
3A
Military Press (Barbell)
4
-
3B
Military Press (Barbell)
4
-
3C
Bicep Curl (Barbell)
4
-
3D
Reverse Grip Tricep Press Down Cable
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
-
1B
Hammer Curl (Cable)
4
-
1C
Overhead Tricep Extension (Cable)
4
-
1D
Wrist Curls
4
-
2A
Single Arm Overhead Tricep Extension
4
-
2B
Single Arm Overhead Tricep Extension
4
-
2C
Concentration Curl
4
-
2D
Alternating Front Delt Raise
4
-
3A
Military Press (Barbell)
4
-
3B
Military Press (Barbell)
4
-
3C
Bicep Curl (Barbell)
4
-
3D
Reverse Grip Tricep Press Down Cable
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
4
-
1B
Hammer Curl (Cable)
4
-
1C
Overhead Tricep Extension (Cable)
4
-
1D
Wrist Curls
4
-
2A
Single Arm Overhead Tricep Extension
4
-
2B
Single Arm Overhead Tricep Extension
4
-
2C
Concentration Curl
4
-
2D
Alternating Front Delt Raise
4
-
3A
Military Press (Barbell)
4
-
3B
Military Press (Barbell)
4
-
3C
Bicep Curl (Barbell)
4
-
3D
Reverse Grip Tricep Press Down Cable
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
-
1B
Low Cable Chest Crossover
4
-
1C
Shrug (Dumbbell)
4
-
2A
Incline Bench Press (Barbell)
4
-
2B
Upright Row (Cable)
4
-
2C
Shrug (Dumbbell)
4
-
3
Hanging Leg Raise
3
-
4
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
-
1B
Low Cable Chest Crossover
4
-
1C
Shrug (Dumbbell)
4
-
2A
Incline Bench Press (Barbell)
4
-
2B
Upright Row (Cable)
4
-
2C
Shrug (Dumbbell)
4
-
3
Hanging Leg Raise
3
-
4
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
-
1B
Low Cable Chest Crossover
4
-
1C
Shrug (Dumbbell)
4
-
2A
Incline Bench Press (Barbell)
4
-
2B
Upright Row (Cable)
4
-
2C
Shrug (Dumbbell)
4
-
3
Hanging Leg Raise
3
-
4
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
-
1B
Low Cable Chest Crossover
4
-
1C
Shrug (Dumbbell)
4
-
2A
Incline Bench Press (Barbell)
4
-
2B
Upright Row (Cable)
4
-
2C
Shrug (Dumbbell)
4
-
3
Hanging Leg Raise
3
-
4
Decline Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
4
-
1B
Standing Behind The Back Cable Curl
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Bicep Curl (Cable)
4
-
2B
Bicep Curl (Cable)
4
-
2C
Single Arm Tricep Extension (Cable)
4
-
2D
Rear Delt Fly (Dumbbell)
4
-
2E
Wrist Curls
4
-
3A
Reverse Grip Tricep Press Down Cable
4
-
3B
Reverse Grip Tricep Press Down Cable
4
-
3C
Bicep Curl (EZ Bar)
4
-
3D
Upright Row (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
4
-
1B
Standing Behind The Back Cable Curl
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Bicep Curl (Cable)
4
-
2B
Bicep Curl (Cable)
4
-
2C
Single Arm Tricep Extension (Cable)
4
-
2D
Rear Delt Fly (Dumbbell)
4
-
2E
Wrist Curls
4
-
3A
Reverse Grip Tricep Press Down Cable
4
-
3B
Reverse Grip Tricep Press Down Cable
4
-
3C
Bicep Curl (EZ Bar)
4
-
3D
Upright Row (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
4
-
1B
Standing Behind The Back Cable Curl
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Bicep Curl (Cable)
4
-
2B
Bicep Curl (Cable)
4
-
2C
Single Arm Tricep Extension (Cable)
4
-
2D
Rear Delt Fly (Dumbbell)
4
-
2E
Wrist Curls
4
-
3A
Reverse Grip Tricep Press Down Cable
4
-
3B
Reverse Grip Tricep Press Down Cable
4
-
3C
Bicep Curl (EZ Bar)
4
-
3D
Upright Row (Barbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher (Barbell)
4
-
1B
Standing Behind The Back Cable Curl
4
-
1C
Single Arm Rear Delt Cable Fly
4
-
2A
Bicep Curl (Cable)
4
-
2B
Bicep Curl (Cable)
4
-
2C
Single Arm Tricep Extension (Cable)
4
-
2D
Rear Delt Fly (Dumbbell)
4
-
2E
Wrist Curls
4
-
3A
Reverse Grip Tricep Press Down Cable
4
-
3B
Reverse Grip Tricep Press Down Cable
4
-
3C
Bicep Curl (EZ Bar)
4
-
3D
Upright Row (Barbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
-
1B
Lat Pulldown (Close Grip)
4
-
1C
Decline Bench Press (Dumbbell)
4
-
1D
Shrug (Dumbbell)
4
-
2A
Bent Over Row (Barbell)
4
-
2B
Bent Over Row (Barbell)
4
-
2C
Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Dumbbell Row
4
-
3B
One Arm Chest Press
4
-
3C
Shrug (Dumbbell)
4
-
4
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
-
1B
Lat Pulldown (Close Grip)
4
-
1C
Decline Bench Press (Dumbbell)
4
-
1D
Shrug (Dumbbell)
4
-
2A
Bent Over Row (Barbell)
4
-
2B
Bent Over Row (Barbell)
4
-
2C
Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Dumbbell Row
4
-
3B
One Arm Chest Press
4
-
3C
Shrug (Dumbbell)
4
-
4
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
-
1B
Lat Pulldown (Close Grip)
4
-
1C
Decline Bench Press (Dumbbell)
4
-
1D
Shrug (Dumbbell)
4
-
2A
Bent Over Row (Barbell)
4
-
2B
Bent Over Row (Barbell)
4
-
2C
Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Dumbbell Row
4
-
3B
One Arm Chest Press
4
-
3C
Shrug (Dumbbell)
4
-
4
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
-
1B
Lat Pulldown (Close Grip)
4
-
1C
Decline Bench Press (Dumbbell)
4
-
1D
Shrug (Dumbbell)
4
-
2A
Bent Over Row (Barbell)
4
-
2B
Bent Over Row (Barbell)
4
-
2C
Bench Press (Barbell)
4
-
2D
Shrug (Dumbbell)
4
-
3A
Dumbbell Row
4
-
3B
One Arm Chest Press
4
-
3C
Shrug (Dumbbell)
4
-
4
Cable Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Lying Leg Curl
4
-
3
Leg Press
4
-
4
Calf Raise (Leg Press)
4
-
5
Seated Calf Raise
4
-
6
Lunge (Dumbbell)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Lying Leg Curl
4
-
3
Leg Press
4
-
4
Calf Raise (Leg Press)
4
-
5
Seated Calf Raise
4
-
6
Lunge (Dumbbell)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Lying Leg Curl
4
-
3
Leg Press
4
-
4
Calf Raise (Leg Press)
4
-
5
Seated Calf Raise
4
-
6
Lunge (Dumbbell)
4
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Lying Leg Curl
4
-
3
Leg Press
4
-
4
Calf Raise (Leg Press)
4
-
5
Seated Calf Raise
4
-
6
Lunge (Dumbbell)
4
-
Week 1
1 / 4 Weeks
Day 1
1A
Tricep Extension (Cable)4 Sets
-
1B
Bicep Curl (Cable)4 Sets
-
1C
Single Arm Rear Delt Cable Fly4 Sets
-
2A
Tricep Extension (Dumbbell)4 Sets
-
2B
Incline Hammer Curl (Dumbbell)4 Sets
-
2C
Car Driver4 Sets
-
3A
Tricep Kickback4 Sets
-
3B
Tricep Kickback4 Sets
-
3C
Preacher Curl (EZ Bar)4 Sets
-
3D
Lateral Raise (Dumbbell)4 Sets
-
Day 2
1A
Cable Crossover4 Sets
-
1B
Straight Arm Pulldown4 Sets
-
1C
Shrug (Dumbbell)4 Sets
-
2A
Single Arm Row (Dumbbell)4 Sets
-
2B
Single Arm Row (Dumbbell)4 Sets
-
2C
Decline Bench Press (Barbell)4 Sets
-
2D
Shrug (Dumbbell)4 Sets
-
3A
Seated Row (Machine)4 Sets
-
3B
Seated Row (Machine)4 Sets
-
3C
Chest Fly (Dumbbell)4 Sets
-
3D
Shrug (Dumbbell)4 Sets
-
4
Reverse Abs Crunch (Bodyweight)3 Sets
-
5
Abs Crunch (Machine)3 Sets
-
Day 3
1A
Face Pull4 Sets
-
1B
Hammer Curl (Cable)4 Sets
-
1C
Overhead Tricep Extension (Cable)4 Sets
-
1D
Wrist Curls4 Sets
-
2A
Single Arm Overhead Tricep Extension4 Sets
-
2B
Single Arm Overhead Tricep Extension4 Sets
-
2C
Concentration Curl4 Sets
-
2D
Alternating Front Delt Raise4 Sets
-
3A
Military Press (Barbell)4 Sets
-
3B
Military Press (Barbell)4 Sets
-
3C
Bicep Curl (Barbell)4 Sets
-
3D
Reverse Grip Tricep Press Down Cable 4 Sets
-
Day 4
1A
Wide Grip Lat Pulldown4 Sets
-
1B
Low Cable Chest Crossover4 Sets
-
1C
Shrug (Dumbbell)4 Sets
-
2A
Incline Bench Press (Barbell)4 Sets
-
2B
Upright Row (Cable)4 Sets
-
2C
Shrug (Dumbbell)4 Sets
-
3
Hanging Leg Raise3 Sets
-
4
Decline Crunch3 Sets
-
Day 5
1A
Skull Crusher (Barbell)4 Sets
-
1B
Standing Behind The Back Cable Curl4 Sets
-
1C
Single Arm Rear Delt Cable Fly4 Sets
-
2A
Bicep Curl (Cable)4 Sets
-
2B
Bicep Curl (Cable)4 Sets
-
2C
Single Arm Tricep Extension (Cable)4 Sets
-
2D
Rear Delt Fly (Dumbbell)4 Sets
-
2E
Wrist Curls4 Sets
-
3A
Reverse Grip Tricep Press Down Cable 4 Sets
-
3B
Reverse Grip Tricep Press Down Cable 4 Sets
-
3C
Bicep Curl (EZ Bar)4 Sets
-
3D
Upright Row (Barbell)4 Sets
-
Day 6
1A
Lat Pulldown (Close Grip)4 Sets
-
1B
Lat Pulldown (Close Grip)4 Sets
-
1C
Decline Bench Press (Dumbbell)4 Sets
-
1D
Shrug (Dumbbell)4 Sets
-
2A
Bent Over Row (Barbell)4 Sets
-
2B
Bent Over Row (Barbell)4 Sets
-
2C
Bench Press (Barbell)4 Sets
-
2D
Shrug (Dumbbell)4 Sets
-
3A
Dumbbell Row4 Sets
-
3B
One Arm Chest Press 4 Sets
-
3C
Shrug (Dumbbell)4 Sets
-
4
Cable Crunch3 Sets
-
Day 7
1
Leg Extension4 Sets
-
2
Lying Leg Curl4 Sets
-
3
Leg Press4 Sets
-
4
Calf Raise (Leg Press)4 Sets
-
5
Seated Calf Raise4 Sets
-
6
Lunge (Dumbbell)4 Sets
-