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Chaz Pump Chasers routine
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Chaz Pump Chasers routine routine by daillcyruz is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
PUMP CHASERS
Routine detail
Mon
P-1 Legs
Est. 103 min
25 exercises
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
5 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 14 Reps
Barbell Squat
1 Set x 13 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Squat
1 Set x 11 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 9 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 7 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 4 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Tue
P-1 Chest & Back
Est. 101 min
24 exercises
Treadmill Running
1 Set
Machine Fly
4 Sets x 15 Reps
Barbell Incline Bench Press
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set x 14 Reps
Barbell Bench Press
1 Set x 13 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 11 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 9 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 7 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Wed
Rest Day + Cardio
Est. 0 min
0 exercises
This day is empty
Thu
P-1 Legs
Est. 103 min
25 exercises
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
5 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 14 Reps
Barbell Squat
1 Set x 13 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Squat
1 Set x 11 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 9 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 7 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 4 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Standing Hamstring and Calf Stretch
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Fri
P-1 Chest & Back
Est. 101 min
24 exercises
Treadmill Running
1 Set
Machine Fly
4 Sets x 15 Reps
Barbell Incline Bench Press
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set x 14 Reps
Barbell Bench Press
1 Set x 13 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 11 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 9 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 7 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 4 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Sat
P-1- Delts & Arms
Est. 101 min
16 exercises
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Dumbbell Seated Front Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Sun
Rest Day + Cardio
Est. 0 min
0 exercises
This day is empty
Any
Full Body Day #1
Est. 29 min
13 exercises
Knees to Chest Hug
1 Set x 8 Reps
Scorpion
1 Set x 8 Reps
Bent Knee Hip Raise
1 Set
Prisoner Squat
3 Sets
Box Side to Side Shuffle
3 Sets x 8 Reps
Plyo Push-Up
3 Sets
Air Bike
3 Sets
Kettlebell One-Arm Swing
4 Sets
Kettlebell Row
4 Sets
Kettlebell Alternating Shoulder Press
3 Sets
Kettlebell Goblet Squat
2 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Bench Dip
3 Sets
Any
Full Body Day #3
Est. 34 min
13 exercises
Knees to Chest Hug
1 Set
Scorpion
1 Set
Bent Knee Hip Raise
1 Set
Prisoner Squat
3 Sets
Box Jump Multiple Response
3 Sets
Plyo Push-Up
3 Sets
Air Bike
3 Sets
Kettlebell One-Arm Swing
4 Sets
Kettlebell Row
4 Sets
Kettlebell Alternating Shoulder Press
3 Sets
Kettlebell Goblet Squat
2 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Dumbbell Seated Tricep Press
3 Sets
Any
Full Body Day #2
Est. 32 min
13 exercises
Knees to Chest Hug
1 Set
Scorpion
1 Set
Bent Knee Hip Raise
1 Set
Prisoner Squat
3 Sets
Bodyweight Step-Up
3 Sets
Plyo Push-Up
3 Sets
Air Bike
3 Sets
Kettlebell One-Arm Swing
4 Sets
Kettlebell Row
4 Sets
Kettlebell Alternating Shoulder Press
3 Sets
Kettlebell Goblet Squat
2 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Tricep Push-Up
3 Sets
