Pump Up (Week 3 of 4)
General
Intermediate
Machine strength
Plan Details
The Pump Up (Week 3 of 4) routine by jaredwells25 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The goal is a mix of lifting main muscle groups but also getting those muscles not targeted in common workouts that are essential to good balance and support. I use a combination of common big muscle lifts, calisthenics, Olympic lifts, cardio, etc. to strive for lean and ripped athletic muscle. I also shoot for muscle confusion which is not performing the same exercise for muscle groups but instead keeping it sporadic to avoid annoying plateaus in my growth. Remember! Good form and controlled smooth movements are key to healthy lifting! Don’t compromise health for that extra rep! Also, always warm up and cool down! I like to run/walk on treadmill :) Week 1 - common lifts and calisthenics for muscle growth Week 2 - cardio (HITT) based workouts Week 3 - Olympic and CrossFit style lifts Week 4 - Core and Balance exercises
Routine detail
Day 1
Chest & Tri
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 2
Back, Bi, Shoulders
Est. 39 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
CrossFit lifts
Est. 29 min
4 exercises
Barbell Clean and Jerk
4 Sets x 8 Reps
Box Side to Side Shuffle
3 Sets x 15 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Toes to bar
3 Sets x 5 Reps
Day 5
Core
Est. 30 min
4 exercises
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 6
Glutes & Hip flexors
Est. 36 min
5 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Banded side steps
3 Sets x 15 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
