Pump Up (Week 2 of 4)
General
Intermediate
Body
Plan Details
The Pump Up (Week 2 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
HITT #1
Est. 40 min
15 exercises
Burpee
1 Set
Walk Downs
1 Set
Forward Step-Up
1 Set x 20 Reps
Mountain Climber
1 Set x 20 Reps
Toe Touches
1 Set x 10 Reps
Burpee
1 Set
Walk Downs
1 Set
High knees
1 Set
Mountain Climber
1 Set x 20 Reps
Toe Touches
1 Set x 10 Reps
Burpee
1 Set
Walk Downs
1 Set
Forward Step-Up
1 Set x 20 Reps
Mountain Climber
1 Set x 20 Reps
Toe Touches
1 Set x 10 Reps
Day 2
Full body
Est. 25 min
5 exercises
Jump Squat
3 Sets x 10 Reps
Handstand Push-Up
3 Sets x 5 Reps
Leg Raise
3 Sets x 10 Reps
Superman
3 Sets
Bodyweight Walking Lunge
3 Sets x 15 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
HITT #2
Est. 30 min
7 exercises
Incline Push-Up Depth Jump
3 Sets x 10 Reps
Split Jump
3 Sets x 20 Reps
Walk Downs
2 Sets
Box Jump Multiple Response
3 Sets x 10 Reps
Burpee
3 Sets
Hanging Knee Raise (Rotational)
3 Sets x 5 Reps
High knees
2 Sets
Day 5
Kettlebell workout
Est. 29 min
5 exercises
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 10 Reps
Day 6
HITT #3
Est. 30 min
6 exercises
Jump Rope
3 Sets
Knee Tuck Jump
3 Sets x 10 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
Box Side to Side Shuffle
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
