PUMP LIFT 4x

May 4, 2026 – Jun 21, 2026 · Strength intensity movements across the cycle

Movement W1 W2 W3 W4 W5 W6 W7
Toes Elevated Dumbbell Romanian Deadlift
Day 1
  1. 10 @7
  2. 10 @8
  3. 10 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure
 —
Day 1
  1. 8 @7
  2. 8 @8
  3. 8 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 1
  1. 6 @7
  2. 6 @8
  3. 6 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 — —
Box Squat
Day 1
  1. 10 @7
  2. 10 @8
  3. 10 @9
rest 3:00
3 Sets @21X1; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure
 —
Day 1
  1. 8 @7
  2. 8 @8
  3. 8 @9
rest 3:00
3 Sets @21X1; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 1
  1. 6 @7
  2. 6 @8
  3. 6 @9
rest 3:00
3 Sets @21X1; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 — —
Dual Dumbbell Strict Press
Day 2
  1. 15 @7
  2. 12 @8
  3. 10 @9
  4. ? @10
rest 3:00
3 Sets @20X0; rest 2-3 min Set 4 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 2
  1. 12 @7
  2. 10 @8
  3. 8 @9
  4. ? @10
rest 3:00
3 Sets @20X0; rest 2-3 min Set 4 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 2
  1. 10 @7
  2. 8 @8
  3. 6 @9
  4. ? @10
rest 3:00
3 Sets @20X0; rest 2-3 min Set 4 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — —
Incline Dumbbell Prone Row
Day 2
  1. 15 @7
  2. 12 @8
  3. ? @10
rest 3:00
2 Sets @20X0; rest 2-3 min Set 3 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 2
  1. 12 @7
  2. 10 @8
  3. ? @10
rest 3:00
2 Sets @20X0; rest 2-3 min Set 3 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 2
  1. 10 @7
  2. 8 @8
  3. ? @10
rest 3:00
2 Sets @20X0; rest 2-3 min Set 3 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — —
Goblet Rear Foot Elevated Split Squat
Day 4
  1. 10 @7
  2. 10 @8
  3. 10 @9
rest 3:00
3 Sets (per side) @20X0 ; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — —
Day 4
  1. 8 @7
  2. 8 @8
  3. 8 @9
rest 3:00
3 Sets (per side) @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — — —
Sumo Deadlift
Day 4
  1. 8 @7
  2. 6 @8
  3. 4 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 4
  1. 7 @7
  2. 5 @8
  3. 3 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 4
  1. 6 @7
  2. 4 @8
  3. 2 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — —
Spoto Press
Day 5
  1. 6 @7
  2. 6 @8
  3. 6 @9
  4. ? @10
rest 3:00
3 Sets @22X1; rest 2-3 min Set 4 - Max Unbroken reps @22X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 5
  1. 4 @7
  2. 4 @8
  3. 4 @9
  4. ? @10
rest 3:00
3 Sets @22X1; rest 2-3 min Set 4 - Max Unbroken reps @22X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 5
  1. 3 @7
  2. 3 @8
  3. 3 @9
  4. ? @10
rest 3:00
3 Sets @22X1; rest 2-3 min Set 4 - Max Unbroken reps @22X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — —
Pronated Pull Up Isometric
Day 5
  1. ?
  2. ?
  3. ?
rest 0:15
15-20 sec
 —
Day 5
  1. ?
  2. ?
  3. ?
rest 0:15
15-20 sec
 —
Day 5
  1. ?
  2. ?
  3. ?
rest 0:15
15-20 sec
 — —
Pronated Strict Pull Up
Day 5
  1. 5-10
  2. 5-10
  3. 5-10
rest 1:30
5-10 reps @21X2 Alternative: Weighted Pronated Pull Up; Band Assisted Pronated Strict Pull Up rest 90 sec and back to 1
 —
Day 5
  1. 5-10
  2. 5-10
  3. 5-10
rest 1:30
5-10 reps @21X2 Alternative: Weighted Pronated Pull Up; Band Assisted Pronated Strict Pull Up rest 90 sec and back to 1
 —
Day 5
  1. 5-10
  2. 5-10
  3. 5-10
rest 1:30
5-10 reps @21X2 Alternative: Weighted Pronated Pull Up; Band Assisted Pronated Strict Pull Up rest 90 sec and back to 1
 — —
Back Squat —
Day 1
  1. 10 @7
  2. 8 @8
  3. 6 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 1
  1. 9 @7
  2. 7 @8
  3. 5 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 1
  1. 8 @7
  2. 6 @8
  3. 4 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Single Leg Wall Press Dumbbell Romanian Deadlift —
Day 1
  1. 8
  2. 8
  3. 8
rest 1:15
3 sets (per side) @20X0; rest 60-75sec between all sides and sets Loading Note: Perform 1-2 warmup sets to determine starting weight. Aim for RPE 7-8 on the first working set, then keep the weight the same for the remainder of the sets, or increase the weight each set if looking to increase intensity. RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure
 —
Day 1
  1. 7
  2. 7
  3. 7
rest 1:15
3 sets (per side) @20X0; rest 60-75sec between all sides and sets Loading Note: Perform 1-2 warmup sets to determine starting weight. Aim for RPE 7-8 on the first working set, then keep the weight the same for the remainder of the sets, or increase the weight each set if looking to increase intensity. RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 1
  1. 6
  2. 6
  3. 6
rest 1:15
3 sets (per side) @20X0; rest 60-75sec between all sides and sets Loading Note: Perform 1-2 warmup sets to determine starting weight. Aim for RPE 7-8 on the first working set, then keep the weight the same for the remainder of the sets, or increase the weight each set if looking to increase intensity. RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure
 —
Back Support Barbell Strict Press —
Day 2
  1. 8 @7
  2. 8 @8
  3. 8 @9
  4. ? @10
rest 3:00
3 Sets @20X0; rest 2-3 min Set 4 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 2
  1. 6 @7
  2. 6 @8
  3. 6 @9
  4. ? @10
rest 3:00
3 Sets @20X0; rest 2-3 min Set 4 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 2
  1. 4 @7
  2. 4 @8
  3. 4 @9
  4. ? @10
rest 3:00
3 Sets @20X0; rest 2-3 min Set 4 - Max Unbroken reps @20X0 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
T Bar Row —
Day 2
  1. 6
  2. 6
  3. 6
  4. 6
  5. 6
  6. 6
rest 0:45
6 sets @20X0; rest 30-45sec rest between sets Loading Note: This is a high density format, meaning a lot of reps with little rest. Select a weight that is consistent with 12-15 rep max for the prescribed movement.
 —
Day 2
  1. 6
  2. 6
  3. 6
  4. 6
  5. 6
  6. 6
rest 0:45
6 sets @20X0; rest 30-45sec rest between sets Loading Note: This is a high density format, meaning a lot of reps with little rest. Select a weight that is consistent with 12-15 rep max for the prescribed movement.
 —
Day 2
  1. 6
  2. 6
  3. 6
  4. 6
  5. 6
  6. 6
rest 0:45
6 sets @20X0; rest 30-45sec rest between sets Loading Note: This is a high density format, meaning a lot of reps with little rest. Select a weight that is consistent with 12-15 rep max for the prescribed movement.
 —
Snatch Grip Romanian Deadlift —
Day 4
  1. 8 @7
  2. 8 @8
  3. 8 @9
rest 3:00
3 Sets @20X0; rest 2-3 min
—
Day 4
  1. 7 @7
  2. 7 @8
  3. 7 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
—
Day 4
  1. 6 @7
  2. 6 @8
  3. 6 @9
rest 3:00
3 Sets @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Single Arm Suitcase Rear Foot Elevated Split Squat —
Day 4
  1. 10 @7
  2. 10 @8
  3. 10 @9
rest 3:00
3 Sets (per side) @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
— —
Day 4
  1. 8 @7
  2. 8 @8
  3. 8 @9
rest 3:00
3 Sets (per side) @20X0 ; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — —
Barbell Bench Press —
Day 5
  1. 6 @7
  2. 6 @8
  3. 6 @9
  4. ? @10
rest 3:00
3 Sets @22X1; rest 2-3 min Set 4 - Max Unbroken reps @22X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 5
  1. 4 @7
  2. 4 @8
  3. 4 @9
  4. ? @10
rest 3:00
3 Sets @22X1; rest 2-3 min Set 4 - Max Unbroken reps @22X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 5
  1. 3 @7
  2. 3 @8
  3. 3 @9
  4. ? @10
  5. ? @10
rest 3:00
3 Sets @22X1; rest 2-3 min Set 4 - Max Unbroken reps @22X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
Day 2
  1. 6
  2. 6
  3. 6
  4. 6
rest 2:00
6 reps @21X1; rest 90-120 sec between sets Loading Note: Perform 2-3 warmup sets. Set 1-4, aim for RPE 7,8,9,10 respectively. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
Supinated Pull Up Isometric —
Day 5
  1. ?
  2. ?
  3. ?
rest 0:15
15-20 sec
 —
Day 5
  1. ?
  2. ?
  3. ?
rest 0:15
15-20 sec
 —
Day 5
  1. ?
  2. ?
  3. ?
rest 0:15
15-20 sec
 —
Bodyweight Supinated Strict Pull Up —
Day 5
  1. 5-10
  2. 5-10
  3. 5-10
rest 1:30
5-10 reps @21X2 Alternative: Weighted Supinated Strict Pull Up; Band Assisted Supinated Strict Pull Up rest 90 sec and back to 1
 —
Day 5
  1. 5-10
  2. 5-10
  3. 5-10
rest 1:30
5-10 reps @21X2 Alternative: Weighted Supinated Strict Pull Up; Band Assisted Supinated Strict Pull Up rest 90 sec and back to 1
 —
Day 5
  1. 5-10
  2. 5-10
  3. 5-10
rest 1:30
5-10 reps @21X2 Alternative: Weighted Supinated Strict Pull Up; Band Assisted Supinated Strict Pull Up rest 90 sec and back to 1
Day 1
  1. 6
  2. 6
  3. 6
  4. 6
rest 1:30
6 reps @20X0 Tempo; rest 90 sec between sets Loading Note: Perform 2-3 warmup sets. For Set 1-4, aim for RPE 7, 8, 9, and 10, respectively. Match assistance or additional weight to make sure each set is challenging. Weeks 1 and 3 will focus more on strength for the Pull Up, while Weeks 2 and 4 will focus more on high volume and hypertrophy. Alternative: Weighted Supinated Strict Pull Up; Band Assisted Supinated Strict Pull Up
Rear Foot Elevated Suitcase Split Squat — —
Day 4
  1. 10 @7
  2. 10 @8
  3. 10 @9
rest 3:00
3 Sets (per side) @20X0 ; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 — —
Day 4
  1. 8 @7
  2. 8 @8
  3. 8 @9
rest 3:00
3 Sets (per side) @20X0; rest 2-3 min RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Dumbbell Romanian Deadlift — — — — — —
Day 1
  1. 10-12
  2. 10-12
  3. 10-12
rest 2:00
10-12 reps @30X0; rest 90-120 sec between sets Loading Note: Perform 1-2 warmup sets prior to your first working set. For Set 1-3, aim for RPE 7,8,9 respectively. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
Dumbbell Pull Over — — — — — —
Day 2
  1. 10-12
  2. 10-12
  3. 10-12
rest 1:30
10-12 reps @21X0 rest 90 sec and back to 1
Alternating Dumbbell Bench Press — — — — — —
Day 2
  1. 16-20
  2. 16-20
  3. 16-20
rest 0:30
8-10 reps (per side) @20X0
Cyclist Back Squat — — — — — —
Day 4
  1. 6-8
  2. 6-8
  3. 6-8
  4. 6-8
rest 3:00
6-8 reps @20X0; rest 2-3 min between sets Loading Note: Perform 2-3 warmup sets. Set 1-4, aim for RPE 7,8,9,10 respectively. The accumulated fatigue from each set should make the next set harder. This means you may increase weight OR you may keep the weight the same to match the prescribed RPE. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
Front Squat — — — — — —
Day 4
  1. 3
  2. 3
  3. 3
rest 0:30
3 reps @33X1
Dumbbell Suitcase Walking Lunge — — — — — —
Day 4
  1. 8-12
  2. 8-12
  3. 8-12
rest 2:00
8-12 reps (per side) @20X0
Seated Pronated Dumbbell Strict Press — — — — — —
Day 5
  1. 10-12
  2. 10-12
  3. 10-12
  4. 10-12
rest 2:00
10-12 reps @20X0; rest 90-120 sec between sets Loading Note: Perform 1-2 warmup sets to determine starting weight. Set 1-4: aim for RPE 8, 8, 9, 10, respectively. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
Narrow Grip Pronated Lat Pulldown — — — — — —
Day 5
  1. 10-15
  2. 10-15
  3. 10-15
rest 0:15
10-15 reps @21X0 Alternative: Pronated Pull Up
Seated Cable Row — — — — — —
Day 5
  1. 10-15
  2. 10-15
  3. 10-15
rest 2:00
10-15 reps @21X0 Alternative: DB Prone Row