PUMP LIFT 4x 7/13/26-8/23/26

Jul 13, 2026 – Aug 23, 2026 · Strength intensity movements across the cycle

Movement W1 W2 W3 W4 W5 W6
Incline Bench Press
Day 1
  1. 12 @7
  2. 10 @8
  3. 8 @9
  4. ? @10
rest 3:00
3 Sets @20X1; rest 2-3 min Set 4 - Max Unbroken reps @20X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 1
  1. 10 @7
  2. 8 @8
  3. 6 @9
  4. ? @10
rest 3:00
3 Sets @20X1; rest 2-3 min Set 4 - Max Unbroken reps @20X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 1
  1. 8 @7
  2. 6 @8
  3. 4 @9
  4. ? @10
rest 3:00
3 Sets @20X1; rest 2-3 min Set 4 - Max Unbroken reps @20X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Pendlay Row
Day 1
  1. 10 @7
  2. 8 @8
  3. 6 @9
  4. ? @10
Every 2:30 x 3 Sets @20X1 Set 4 - Drop back to your Set 1 weight and perform Max Unbroken reps @20X1 Tempo (Aim for 8+ reps).
 —
Day 1
  1. 9 @7
  2. 7 @8
  3. 5 @9
  4. ? @10
Every 2:30 x 3 Sets @20X1 Set 4 - Drop back to your Set 1 weight and perform Max Unbroken reps @20X1 Tempo (Aim for 8+ reps).
 —
Day 1
  1. 8 @7
  2. 6 @8
  3. 4 @9
  4. ? @10
Every 2:30 x 3 Sets @20X1 Set 4 - Drop back to your Set 1 weight and perform Max Unbroken reps @20X1 Tempo (Aim for 8+ reps).
 —
Barbell Hip Thrust
Day 2
  1. 10 @8
  2. 10 @9
  3. 10 @10
rest 3:00
3 Sets @20X1; rest 2-3 min
 —
Day 2
  1. 8 @8
  2. 8 @9
  3. 8 @10
rest 3:00
3 Sets @20X1; rest 2-3 min
 —
Day 2
  1. 6 @8
  2. 6 @9
  3. 6 @10
rest 3:00
3 Sets @20X1; rest 2-3 min
 —
Cyclist Back Squat
Day 2
  1. 12 @7
  2. 10 @8
  3. 8 @9
rest 3:00
3 Sets; rest 2-3 min @20X1 RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 2
  1. 10 @7
  2. 8 @8
  3. 6 @9
rest 3:00
3 Sets; rest 2-3 min @20X1 RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 2
  1. 8 @7
  2. 6 @8
  3. 4 @9
rest 3:00
3 Sets @20X1; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Seated Filly Press
Day 4
  1. 8 @7
  2. 8 @8
  3. 8 @9
  4. ? @10
rest 3:00
3 Sets (per side) @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 4
  1. 7 @7
  2. 7 @8
  3. 7 @9
  4. ? @10
rest 3:00
3 Sets (per side) @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 4
  1. 6 @7
  2. 6 @8
  3. 6 @9
  4. ? @10
rest 3:00
3 Sets (per side) @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.
 —
Bodyweight Supinated Strict Pull Up
Day 4
  1. 5 @8
  2. 3 @8
  3. 2 @8
  4. 5 @9
  5. 3 @9
  6. 2 @9
Every 75 sec x 6 sets @21X0 Loading Note: As reps go down, make your pull-ups harder by adding weight or using less assistance. The goal of this session is to work on heavy/challenging pull ups. The first three sets should be lighter or easier than the last three sets. Alternative: Weighted Supinated Strict Pull Up; Band Assisted Supinated Strict Pull Up
 —
Day 4
  1. 5 @8
  2. 3 @8
  3. 2 @8
  4. 5 @9
  5. 3 @9
  6. 2 @9
Every 75 sec x 6 sets @21X0 Loading Note: As reps go down, make your pull-ups harder by adding weight or using less assistance. The goal of this session is to work on heavy/challenging pull ups. The first three sets should be lighter or easier than the last three sets. This rep scheme will stay the same during odd weeks of this progression. Aim to increase weight across the sets compared to previous weeks. Alternative: Weighted Supinated Strict Pull Up; Band Assisted Supinated Strict Pull Up
 —
Day 4
  1. 5 @8
  2. 3 @8
  3. 2 @8
  4. 5 @9
  5. 3 @9
  6. 2 @9
Every 75 sec x 6 sets @21X0 Loading Note: As reps go down, make your pull-ups harder by adding weight or using less assistance. The goal of this session is to work on heavy/challenging pull ups. The first three sets should be lighter or easier than the last three sets. Alternative: Weighted Supinated Strict Pull Up; Band Assisted Supinated Strict Pull Up
 —
Zercher Split Squat
Day 5
  1. 12 @7
  2. 10 @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.
 —
Day 5
  1. 10 @7
  2. 8 @8
  3. 6 @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 5
  1. 9 @7
  2. 7 @8
  3. 5 @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.
 —
Conventional Deadlift
Day 5
  1. 5 @7
  2. 5 @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 5
  1. 4 @7
  2. 4 @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 5
  1. 3 @7
  2. 3 @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.
 —
Supinated Bent Over Row —
Day 1
  1. 10 @7
  2. 8 @8
  3. 6 @9
  4. ? @10
Every 2:30 x 3 Sets @20X1 Set 4 - Drop back to your Set 1 weight and perform Max Unbroken reps @20X1 Tempo (Aim for 8+ reps)
—
Day 1
  1. 12 @7
  2. 10 @8
  3. 8 @9
  4. ? @10
Every 2:30 x 3 Sets @20X1 Set 4 - Drop back to your Set 1 weight and perform Max Unbroken reps @20X1 Tempo (Aim for 8+ reps) Loading Note: For this training cycle, the barbell bent over row will be increasing in reps throughout the 6 weeks. The Max Unbroken set from two weeks prior will support you in determining which weight to start with for this week.
 —
Day 1
  1. 15 @7
  2. 12 @8
  3. 10 @9
  4. ? @10
Every 2:30 x 3 Sets @20X1 Set 4 - Drop back to your Set 1 weight and perform Max Unbroken reps @20X1 Tempo (Aim for 8+ reps) Loading Note: For this training cycle, the barbell bent over row will be increasing in reps throughout the 6 weeks. The Max Unbroken set from two weeks prior will support you in determining which weight to start with for this week.
Close Grip Bench Press —
Day 1
  1. 12 @7
  2. 10 @8
  3. 8 @9
  4. ? @10
rest 3:00
3 Sets @20X1; rest 2-3 min Set 4 - Max Unbroken reps @20X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 1
  1. 10 @7
  2. 8 @8
  3. 6 @9
  4. ? @10
rest 3:00
3 Sets @20X1; rest 2-3 min Set 4 - Max Unbroken reps @20X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
 —
Day 1
  1. 8 @7
  2. 6 @8
  3. 4 @9
  4. ? @10
rest 3:00
3 Sets @20X1; rest 2-3 min Set 4 - Max Unbroken reps @20X1 Tempo - RPE 10 - Set 1 weight. RPE = Rate of Perceived Exertion - scale of 10, where 10 is form failure.
B Stance Hip Thrust —
Day 2
  1. 6 @8
  2. 6 @9
  3. 6 @10
rest 3:00
3 Sets (per side) @20X1; rest 2-3 min
 — — — —
Back Squat —
Day 2
  1. 6 @7
  2. 6 @8
  3. 6 @9
rest 3:00
3 Sets @22X1; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 2
  1. 4 @7
  2. 4 @8
  3. 4 @9
rest 3:00
3 Sets @22X1; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
 —
Day 2
  1. 2 @7
  2. 2 @8
  3. 2 @9
rest 3:00
3 Sets @22X1; rest 2-3 min RPE = Rate of Perceived Exertion, scale of 10 where 10 is form failure.
Pronated Strict Pull Up ← sub for Pronated Shoulder Width Grip Lat Pull Down —
Day 4
  1. 10 @7
  2. 10 @8
  3. 10 @9
Every 2:30 x 3 Sets @20X1 Loading Note: Immediately following your last working set, perform a single drop set to failure. This means that you will drop the weight by 30% and complete max reps unbroken. If performing pull ups, add band assistance and aim for 5+ reps on your drop set.
 —
Day 4
  1. 8 @7
  2. 8 @8
  3. 8 @9
Every 2:30 x 3 Sets @20X1 Loading Note: Immediately following your last working set, perform a single drop set to failure. This means that you will drop the weight by 30% and complete max reps unbroken. If performing pull ups, add band assistance and aim for 5+ reps on your drop set.
 —
Day 4
  1. 6 @7
  2. 6 @8
  3. 6 @9
Every 2:30 x 3 Sets @20X1 Loading Note: Immediately following your last working set, perform a single drop set to failure. This means that you will drop the weight by 30% and complete max reps unbroken. If performing pull ups, add band assistance and aim for 5+ reps on your drop set. Aim to increase weight across the sets compared to previous weeks.
Barbell Strict Press —
Day 4
  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.
 —
Day 4
  1. 8 @7
  2. 6 @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.
 —
Day 4
  1. 6 @7
  2. 4 @8
  3. 2 @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.
Back Rack Reverse Lunge —
Day 5
  1. 12 @7
  2. 10 @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.
 —
Day 5
  1. 10 @7
  2. 8 @8
  3. 6 @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 5
  1. 9 @7
  2. 7 @8
  3. 5 @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.
Stiff Legged Deadlift —
Day 5
  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 5
  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 5
  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.
B Stance Barbell Hip Thrust — — —
Day 2
  1. 7 @8
  2. 7 @9
  3. 7 @10
rest 3:00
3 Sets (per side) @20X1; rest 2-3 min Loading Note: The reps increase starting in Week 2. Aim to match Week 2 weights by adding 1 rep, but if needed, you may decrease the weight.
 —
Day 2
  1. 8 @8
  2. 8 @9
  3. 8 @10
rest 3:00
3 Sets (per side) @20X1; rest 2-3 min Loading Note: The reps are increasing from Week 4. Aim to match Week 4 weights with the addition of 1 rep, but if needed you may decrease weight.