The Pump Burglar

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

1- count pause to a Max 3, 3, 3, 1, 1, 1 reps

Band Wave

Week 1: 3 Red Week 2: 4 Red Week 3: 4 Red Week 4: Chains 3 or 4 per side if available

DEADLIFT MAX

All to a MAX 3, 3, 3, 1, 1, 1 reps

Week 1: 4 mat pull Week 2: 3 mat pull Week 3: 2 mat pull Week 4: 1 mat pull or off floor

WIDE THICK & STRONG TRI-SET: 3 SETS

Low to no rest

SUPERSET #1

Wide Grip Pull-ups - To Failure: 1-20 reps T-Bar Rows: 8 reps heavy Toss in extra 45-Degree Low Back Extensions as rest: 20 reps

SUPERSET #2

Wide Grip Pull-downs: 15-20 Straight Bar Seated Rows (overhand bench grip): 8 reps heavy Toss in extra 90-Degree Low Back Extensions as rest: 20 reps

SUPERSET #3

Wide/Medium grip Behind the Neck Pull-downs: 15-20 1-Arm Rows: 8 reps heavy Toss in extra Reverse Hypers as rest: 20 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

2-count pause 3, 3, 3, 1, 1, 1 reps

Band Wave

Week 1: 3 Red Week 2: 4 Red Week 3: 4 Red Week 4: Chains 3 or 4 per side if available

WARMUP: 3 SET TRI-SET

Band Pull Aparts: 25 reps Bent Over Rear Delt Flys: 15 reps Stiff Arm Cable Pullovers: 15 reps

BOARD PRESS

3, 3, 3, 1, 1, 1 reps 20 Band Pull Aparts between each set

Week 1 Meet Grip 4 board press through red mini bands to a 1RM Then 3x6 backdown sets (straight weight) at 65-70% of 1RM

Week 2 Meet Grip 3 board press through red mini bands to a 1RM Then 3x6 backdown sets (straight weight) at 70-75% of 1RM

Week 3 Meet Grip 2 board press through red mini bands to a 1RM Then 3x7 backdown sets (straight weight) at 70-75% of 1RM

Week 4 Close Grip pause press through red mini bands to a 1RM. Then 3x8 backdown sets (straight weight) at 70-75% of 1RM

PUMP CITY: 5-8 SET SUPERSET

Low to no rest!!

Dumbbell Incline: 15-25 reps Dumbbell Pullover: 15-25 reps Dips: 10-20 reps (weighted if possible)

FAST PUMP TRI-SET: 3 SETS

Skulls - to the Forehead: 20 reps Heavy V-bar Pushdowns: 20 reps Bottom Cable Overhead Cable Press: 20 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

Band Wave

Week 1: 3 Red - Regular bar Week 2: 4 Red - Safety bar Week 3: 4 Red - Bow bar Week 4: Chains 4 per side if available - Cambered bar

BACK SQUAT MAX EFFORT WORK

Weeks 1 & 3: 2 Rep Max

Week: 3 Safety Squat Bar if available

Weeks 2 & 4: 1-count pause pause 1 Rep max

Rotate bars if available at your gym… if not just squat!!! Belt, wraps, nose tork approved ha! Rotate Bars & Band tension if possible Bands are optional

HEAVY POSTERIOR CHAIN WORK

 Conventional Stiff Leg Deadlifts: 
4x6 reps

Hammy Strap: 3 sets of 5-10 reps if available

Heavy Low Back Extension (1-5 plates): 3 sets of 6-10 reps

Hip Thrust (if available): 3 sets of 6-10 reps

QUAD PUMP: 3 SET SUPERSET

Leg Extension: 20 reps Sissy Squats: 10-20 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

3-count pause 1, 1, 1, 1, 1, 1 reps

Band Wave

Week 1: 3 Red - Regular bar Week 2: 4 Red - Safety bar Week 3: 4 Red - Bow bar Week 4: Chains 4 per side if available - Cambered bar

2 SET WARMUP

Push-ups: 20-50 reps Stiff Arm Cable Pulldowns/Pullovers: 20-50 reps (Speed or Floor work you pick which you like better or better yet need)

SUPERSET #1: 3 SETS

3-Way Floor Press & 20 Band Pull Aparts So your 3/3/3 then superset Pull-ups

*I would really focus on moving up 5lb per week at whatever weight you start from

Week 1: 45-50% Current Max 3 close, 3 medium, 3 wide

Week 2: 55-50% Current Max 3 close, 3 medium, 3 wide

Week 3 – 60-65% Current Max 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 65-70% Current Max 3 close, 3 medium, 3 wide

OR

SPEED WORK & 20 Band Pull Aparts

Reassess your max from last month, change percentage & go So your 3/3/3 then superset Pull-ups

Week 1: 30% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 2: 35% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide as fast as possible

Week 3 – 40% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

Week 4 – 45% Current Max – Bar weight plus red bands 3 close, 3 medium, 3 wide, as fast as possible

BARBELL INCLINE PRESS

3 working sets of 6 reps

Week 1: Reverse 2-count pause Bottom & halfway back up

Week 2: 2-count pause halfway down & on chest

Week 3: No pause

Week 4: Work up to a 1 Rep Max

HEAVY DUMBBELL WORK

Dumbbell Flat Press: 15, 12, 10, 8, 6 reps Dumbbell Pullovers: 15, 12, 10, 8, 6 reps

LIGHT PUMP: 3-5 SET SUPERSET

Chest Flys: 20 reps Cable Flys: 20 reps Dips: 20 reps

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WARMUP: 1-2 SETS EACH

Seated Dumbbell Good Mornings: 15 reps Good Mornings: 25 reps Stiff Leg Deadlifts: 25 reps GHD: 25 reps Low Back Extensions: 25 reps Roman Chair Abs: 50 reps

FRONT SQUAT

No Bands

Week 1: 5 Rep max

Week 2: 3 Rep Max

Week 3: 1 Rep Max with pauses

Week 4: 1 Rep Max, no pause

Work up to a Max, gangstered out Wraps & nose work all of it if you feeling it

THE SHOULDER HEAVY 2 LIGHT

PRESS & PUMP SUPERSET: 4-5 TOTAL SETS

Standing Barbell Military Press: 5 reps (Close Grip touch chin & up)

Standing Behind the Neck: 20 reps (Earlobes & Up)

Band Arrows: 30 reps

Once done, rest for 1 minutes

PRESS & PUMP SUPERSET: 4-5 TOTAL SETS

Arnold Press: 5 reps

Lateral Raises: 20 reps

Band Arrows: 30 reps

Once done, rest for 1 minutes

DON'T CALL THE FEDS A PUMP CRIME IS ABOUT TO BE COMMITTED

Assault of the BICEPS

Barbell Curls: 50 reps Cable Curls: 40 reps Incline Dumbbell Curls: 30 reps Hammer Curls: 20 reps EZ Bar Curls: 10 reps

Once done, rest for 1 minute Repeat this for 3 sets Your arms will feel ridiculous

Assault of the TRICEPS

Bench Dips: 50 reps Cable Pushdowns: 40 reps Kickback with Twist: 30 reps Skullcrushers: 20 reps Bodyweight Skulls: 10 reps

Once done, rest for 1 minute Repeat this for 3 sets Your arms will feel ridiculous

Ab Wheels: 100 wheels

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters

WALKING LUNGES

400-800 meters