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Power Pump 2023 v0.1
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The Power Pump 2023 v0.1 routine by Gadd3000 is a 15 day workout plan. It is an advanced level plan to achieve general fitness goals.
Warm-up. A few heavy sets. Then chase the pump!
Routine detail
Day 1
Squat Day 1
Est. 71 min
11 exercises
Squat Technique
3 Sets x 5 Reps
Barbell Squat
3 Sets x 3 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
sliding hamstring curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
leg curls single leg seated
6 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Day 2
Row and Press
Est. 75 min
14 exercises
Barbell Row Technique
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 3 Reps
military press technique
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Push-Up
4 Sets x 50 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
0 cool down laps
1 Set
Day 3
Deadlift
Est. 76 min
10 exercises
Barbell Speed Squat
3 Sets x 6 Reps
Deadlift Technique
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Single-Leg Extension
8 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 4
Bench and Pull-Up
Est. 0 min
0 exercises
This day is empty
Day 5
B00ty Day
Est. 167 min
20 exercises
Barbell Romanian Deadlift
5 Sets x 5 Reps
Kettlebell Goblet Squat
5 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Kneeling Squat
4 Sets x 12 Reps
Dumbbell Step-Up
6 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
box jumps
5 Sets x 5 Reps
Air Bike
5 Sets x 8 Reps
Leg Raise
5 Sets x 8 Reps
Plank
5 Sets
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Alternating Heel Touch
5 Sets x 8 Reps
Bent Knee Hip Raise
5 Sets x 8 Reps
Hanging Knee Raise
5 Sets x 8 Reps
Scissor Kick
5 Sets x 8 Reps
End circuit
1 Set
Day 8
Glute Swaps
Est. 0 min
0 exercises
This day is empty
Day 9
quad swaps
Est. 0 min
0 exercises
This day is empty
Day 10
hamstring swaps
Est. 0 min
0 exercises
This day is empty
Day 11
calves swap
Est. 0 min
0 exercises
This day is empty
Day 12
ab swaps
Est. 0 min
0 exercises
This day is empty
Day 13
back swaps
Est. 0 min
0 exercises
This day is empty
Day 14
chest swaps
Est. 0 min
0 exercises
This day is empty
Day 15
shoulder swaps
Est. 0 min
0 exercises
This day is empty
Day 16
bicep swaps
Est. 0 min
0 exercises
This day is empty
Day 17
tricep swaps
Est. 0 min
0 exercises
This day is empty
