Pump Up (Week 1 of 4)
General
Intermediate
Machine strength
Plan Details
The Pump Up (Week 1 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, Shoulder
Est. 46 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Front Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Day 2
Back and Bi
Est. 37 min
7 exercises
Pull-Up
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Legs
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Day 5
Core
Est. 40 min
5 exercises
Air Bike
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 6
Full body (body weight)
Est. 44 min
7 exercises
Medicine Ball One-Arm Push-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Jump Squat
3 Sets x 10 Reps
Single-Leg Calf Raise
2 Sets x 10 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
