Crazy pump

By Nemanja Matovic

	Intermediate (2-3 years)
	37 minutes/day \| 4 days/week \| 3 weeks
	Bodybuilding, Build Muscle, Fat Loss, Tone Body, Lose Weight, Increase Stamina
	2 x Dumbbell, Decline Bench, Barbell, Incline Bench, Hi-Lo Pulley Cable Machine, Exercise Ball, Single D-Handle Attachment, Bodyweight, Row Cable Machine, Tricep Rope Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Squat Rack, Machine, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Flat Bench, Single Grip Handle Strap Show More

Average Exertion

Average Cardio Intensity

In this program you will be focusing on high repetitions and high volume. This one is great for building muscle and losing fat. Most of exercises will have tempo noted below them. Given the high volume, it's a good idea to take a deload week after every 3 weeks or so.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Dumbbell Decline Bench Press See Exercise Notes	3-4 sets	10-12 reps	90s
2.Barbell Incline Bench Press See Exercise Notes	3 sets	12-15 reps	90s
3.Exercise Ball Cable Flys See Exercise Notes	3 sets	15-20 reps	60s
4.Wide Grip Push Ups	2-3 sets	15-AMAP reps	90s

Day 2

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Exercise	Sets	Reps	Rest
1.Bent Over Two-Dumbbell Row See Exercise Notes	3-4 sets	10-12 reps	90s
2.Rope Crossover Seated Row See Exercise Notes	3-4 sets	12-15 reps	90s
3.45-Degrees Lat Pulldown See Exercise Notes	3 sets	15-20 reps	90s
4.Rope Straight Arm Pull Down See Exercise Notes	3 sets	15-20 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3-4 sets	10-12 reps	90s
2.Machine Hack Squat See Exercise Notes	3 sets	12-15 reps	90s
Circuit #3 - 3-4 rounds Rest 90s between rounds
3A.Lying Leg Curls See Exercise Notes	3-4 rounds	12-15 reps	0s
3B.45 Degree Leg Press See Exercise Notes	3-4 rounds	12-15 reps	90s

Day 5

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Exercise	Sets	Reps	Rest
1.Standing Barbell Press Behind Neck See Exercise Notes	3-4 sets	10-12 reps	90s
2.Alternate Seated Arnold Press See Exercise Notes	3-4 sets	12-15 reps	90s
3.Cable Lateral Raise See Exercise Notes	3 sets	12-15 reps	60s
4.Bent Over Low Pulley Rear Delt Fly See Exercise Notes	3-4 sets	12-15 reps	60s

Date Created: 1/3/2019, UTC

Last Updated: 12/7/2021, UTC

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