Pump & Circumstance

Chase the pump with higher reps and shorter rest. Your muscles will be so full of blood they'll need their own zip code. Warning: May cause excessive mirror flexing.

BeginnerStandard sessionshypertrophy
Days a week3
Exercises18
Focus5muscles

Who it's for

A 3-day beginner program with extra work for chest, back, shoulders, biceps and triceps: 18 exercises across 3 sessions a week.

Focus muscles: Chest, Back, Shoulders, Biceps, Triceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Push Pump

Chest, shoulders, triceps volume

  1. 1Dumbbell Bench Press
  2. 2Cable Fly
  3. 3Dumbbell Shoulder Press
  4. 4Cable Lateral Raise
  5. 5Cable Tricep Pushdown
  6. 6Dips

Day 2

Pull Pump

Back and biceps volume

  1. 1Cable Row
  2. 2Lat Pulldown
  3. 3Cable Face Pull
  4. 4Cable Hammer Curl
  5. 5Cable Rope Curl
  6. 6Barbell Curl

Day 3

Legs & Core

Lower body pump work

  1. 1Leg Press
  2. 2Barbell Romanian Deadlift
  3. 3Leg Extension
  4. 4Leg Curl
  5. 5Dumbbell Lunge
  6. 6Standing Calf Raise Machine

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Biceps12Optimal
Shoulders12Optimal
Back9Maintenance
Chest9Moderate
Glutes9Moderate
Hamstrings9Moderate
Quadriceps9Moderate
Triceps9Moderate
Calves4.5Maintenance
Lats4.5Maintenance
Forearms1.5Maintenance
Traps1.5Maintenance

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Run this program free.

Start Pump & Circumstance in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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