The PUMP LIFT 4x training track is a 60-minute program 4 days per week plus optional recovery days.
Sample Training Split & Primary Lifts
Monday – Upper Body Back Focused – Barbell Bench Press or Barbell Row
Tuesday – Lower Body Squat and Hinge Focused - Back Squat or Deadlift
Wednesday – Active Rest Day with Mobility
Thursday – Full Body Day – Squat & Pull with Single Leg Squat w/Single Arm Row
Friday – Full Body Day - Bend & Push with RDL and Incline Bench Press
Saturday – Active Rest Day with Mobility
Sunday – Rest Day & Work In Lesson
Sample PUMP CONDITION 4x Training Day
Coach Note:
Day 1 is an upper body day primarily focused on the chest and back. The chest and back cover most of the upper body and are best trained with big compound exercises. For that reason, you will see compound exercises like the bench press, bent-over row, pullup, and dips on this day.
Warm-up:
Warmup (8 minutes)
2 min Cardio of Choice
+
3 Sets
1) DB ER on Knee; 12-15 reps/side
2) Banded Pass Through; 10-15 reps
Strength Intensity 1:
Barbell Bench Press
Every 3:00 x 4 working sets
Warm-Up Set - 10 reps - Easy
Working Set 1 - 10 - RPE 7
Working Set 2 - 10 - same weight
Working Set 3 - 10 - same weight
Working Set 4 - Max UB reps (10+) - same weight
Progression Note:
In weeks 3 and 5 the reps will decrease to allow for an increase in weight.
Strength Intensity 2:
3 sets
1) Supinated Bent Over Row; 10 reps @20X0
- rest 30 sec
2) Weight Plate Turkish Sit Up; 10 reps @20X0
- - rest 60 sec
Loading Note:
Perform 1 warmup set to determine starting weight. Aim for RPE 7 on the first working set. You may keep weight the same for the remainder of the sets or increase weight each set if wanting to increase the intensity.
Progression Note:
The reps will increase in weeks 3 and 5.
Strength Balance:
4 sets
1) Pronated Strict Pullup; 12,10,8,6 @21X0
- rest 30 sec
2) Strict Bar Dip; 12,10,8,6 @21X0
- - rest 60 sec
Loading Note:
Perform 1 warmup set to determine starting weight or assistance as needed. Aim for each to be close to failure. The goal is to increase the weight or decrease the assistance for each set in alignment with the decrease in reps.
Progression Note:
The reps will continue to decrease in the coming weeks to allow for more difficulty on each set.
Finisher:
2-3 sets
1) Dumbbell Zottman Curl; 10-15 reps @20X0
- rest 45 sec
2) Banded Tricep Pushdown 20-30 reps or Cable Tricep Pushdown 12-15 reps @21X1
- - rest 45 sec
Loading Note:
Perform 1 warmup set of each movement to determine starting weight. Aim for each set to be close to failure.
Cooldown:
2 sets
1. Scorpion Chest Stretch; 30 sec/side
2. Prayer Stretch; 60 sec
3. Passive Hang; 30 sec