Pump of the Day

Chris Bumstead

TAKE THE CHALLENGE

Welcome to Pump of the Day. This isn't for the excuse-makers or the half-hearted. This is for those ready to push beyond their limits and take on the challenge. Generate an extreme bodybuildiing workout and get ready to grow. Procede with intensity and passion. Train hard with intent. If you want the physique, build it.

Dorian Yates

Generate Your Workout

WORKOUT SPLITS

UPPER/LOWER SPLIT

This workout split is great for those that want to train four days a week. With this split, you can hammer upper and lower body twice a week.

Bro Split

The bro split is a traditional split that is proven to be effective. Tpyically, it hits every muscle once per week. You can customize it to bring up weak body parts by adding that lagging body part to another workout. A typical bro split would be Chest, Back, Legs, Shoulders, and Arms with two rest days wherever is necessary.

Push-Pull-Legs

Push, Pull, Legs has been on the rise and is quickly becoming one of the most popular splits out there. It separates pushing muscles, pulling muscles, and leg muscles. This would be chest, shoulders, and triceps, back and biceps, and quad, hamstrings and calves. You can program this with six workouts a week, everything getting hit twice, or once per week everything getting hit once. Some people even do three days on, one day off, continuosly.

Full Body

A full-body split is a workout routine where you train all the major muscle groups in a single session. It's an efficient way to work out, especially if you only have a few days a week to hit the gym. By targeting multiple muscle groups in one workout, you can build strength, improve endurance, and stay balanced. Typically, you will do this routine 3 times a week, allowing enough recovery time between sessions. However, you can add days if you can handle it. It is a solid choice for anyone looking to get a complete workout in each session without having to commit to multiple days focused on specific muscle groups.

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