Pump Up (Week 4 of 4)
General
Intermediate
Body
Plan Details
The Pump Up (Week 4 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
Core balance
Est. 31 min
6 exercises
Upward Facing Dog
2 Sets x 10 Reps
Downward Facing Dog Single-Leg
3 Sets
Modified Push-Up to Forearms
3 Sets x 8 Reps
Stability Ball Pike Push-Up
2 Sets x 10 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 10 Reps
Day 2
Core Balance #2
Est. 27 min
4 exercises
Clamshell
3 Sets x 15 Reps
Forearm plank with toe taps
3 Sets x 20 Reps
Single leg deadlifts
3 Sets x 10 Reps
Push-up with trunk rotation
3 Sets x 12 Reps
Day 3
Core Balance #3
Est. 29 min
5 exercises
Alternating cross-body V-up
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Windshield wiper core
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Crab alternate toe touch
3 Sets x 8 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Core Balance #4
Est. 33 min
5 exercises
Bulgarian split squat
3 Sets x 10 Reps
Kettlebell Renegade Row
3 Sets x 12 Reps
Side plank with leg lift
3 Sets x 12 Reps
Gluth bridge with medicine ball squeeze
3 Sets x 12 Reps
Elevated pike toe touch
3 Sets x 12 Reps
Day 6
Core Balance #5
Est. 33 min
5 exercises
Side plank with leg lift
3 Sets x 10 Reps
Weighted twisting flutter kick
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Bird dog
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
