T Nation

4 Weeks of Hell (Prime the Pump Program)


#1

age: turned 22 july 13th
5'11
245
occup: student

bench 355
squat: olympic(ass 2 grass) 390 power stance 530
deadlift 505

chest 46.5
waist 36
arms 18
quads 31

This is the first log i have made. Its 4 weeks of hell and a week off to heal up and start lifting like a regular person again. What do you think. i imagine most will say way overtrainging, but i have done it before and ive got a dedicated few to do it too and it has givin me and them the best results of any workout in 4 weeks of pain.

   Prime The Pump Program

Monday Chest Workout 1 Sets Reps(1)

Bench Press 1x30
Incline Dumbbell Press 1x30
Dumbbell Fly 1x30
Low-Cable Crossover 1x30
Cable Crossover 1x30
Dip 1x5

ABS

Tuesday Chest Workout 2 Sets Reps

Bench Press 5,5,10,15,20(2)
Incline Dumbbell Press 6,6,12(3),12(3)
Dumbbell Fly 4x 10-5(4)
Low-Cable Crossover 4x 12
-Superset With- (5)
Cable Crossover 4x 8
Dip 1x 50(6)

Back Workout 1 Sets Reps(1)

Barbell Bent-Over Row 1x 30
Lat Pull down 1x 30
One-Arm Dumbbell Row 1x 30
Straight-Arm Pull down 1x 30
Seated Cable Row 1x 30
Assisted Pull Up 1x 5

Wednesday Back Workout 2 Sets Reps

Barbell Bent-Over Row 5,5,10,15,20(2)
Lat Pull down 6,6,12(3),12(3)
One-Arm Dumbbell Row 4x 10-5(4)
Straight-Arm Pull down 4x 12
-Superset With- (5)
Seated Cable Row 4x 8
Assisted Pull Up 1x 50(6)

Leg Workout 1 Sets Reps(1)
Quads/Hamstrings
Squat 1x 30
Leg Press 1x 30
Dumbbell Lunge 1x 30
Leg Extension 1x 30
Leg Curl 1x 30
Reverse Hamstring Extension 1x 5
Calves
Standing Calve Raise 1x 30
Seated Calf Raise 1x 30
Leg-Press Calf Raise 1x 30

Thursday Leg Workout 2 Sets Reps

Quads/Hamstrings
Squat 5,5,10,15,20(2)
Leg Press 6,6,12(3),12(3)
Dumbbell Lunge 4x 10-5(4)
Leg Extension 4x 15
-Superset With- (5)
Leg Curl 4x 15
Reverse Hamstring Extension 1x 50(6)

Calves
Tri-set: (7)
Standing Calve Raise 6x 15
Seated Calf Raise 6x 25
Leg-Press Calf Raise 6x 10

Shoulder Workout 1 Sets Reps(1)
Delts
Overhead S.M. Press 1x 30
Overhead Barbell Press 1x 30
Dumbbell Lateral Raise 1x 30
Bent-Over Lateral Raise 1x 30
S.M. Upright Row 1x 30
Front Raise (8) 1 x5

Traps
S.M. Shrug 1x 30
S.M. Behind The Back Shrug 1x 30

Friday Shoulder Workout 2 Sets Reps

Delts
Overhead S. M. Press 5,5,10,15,20(2)
Overhead Barbell Press 6,6,12(3),12(3)
Dumbbell Lateral Raise 4x 10-5(4)
Bent-Over Lateral Raise 4x 12
-Superset With- (5)
S. M. Upright Row 4x 8
Front Raise(8) 1x 50(6)
Traps
S. M. Shrug 6x 12
-Superset With- (5)
S.M. Behind The Back Shrug 6x 8

Arm Workout 1 Sets Reps(1)
Triceps
Close-Grip Bench Press 1x 30
Overhead Dumbbell Extension 1x 30
Overhead Rope Extension 1x 30
Rope Press down 1x 30
Dip 1x 5
Biceps
Barbell Curl 1x 30
Incline Dumbbell Curl 1x 30
Preacher Curl 1x 30
Cable Curl 1x 30
Chin up 1x 5

Saturday Shoulder Workout 2 Sets Reps

Triceps
Close-Grip Bench Press 5,5,10,15,20(2)
Overhead Dumbbell Extension 6,6,12(3),12(3)
Overhead Rope Extension 4x 12
-superset with- (5)
Rope Press down 4x 8
Dip 1x 50(6)
Biceps
Barbell Curl 5,5,10,15,20(2)
Incline Dumbbell Curl 6,6,12(3),12(3)
Preacher Curl 4x 12
-superset with- (5)
Cable Curl 4x 8(6)
Chin 1x 50

(1) Choose a weight with which you can perform the number of reps listed without reaching failing.
(2) Drop set: do one drop set after your 20th rep by decreasing the weight 20%-30% and repping to failure.
(3) Rest-pause: after your 12th rep, drop the weight and rest 15 seconds, then rep out to failure.
(4) Run the rack: choose a weight with which you fail at 10 at ten reps, then drop the weight in 5-pound increments, repping to failure with each drop set, until you get to a weight you can lift for only about 5 times.
(5) In a superset, do both moves back to back without resting.
(6) Perform as many sets as it takes to reach 50 reps, resting as little as possible between sets.
(7) In a tri-set, do all three moves back to back without resting.
(8) Perform holding a 45-pound Olympic plate


#2

i know that it looks absurd and im not advising anyone whos new into lifting to try this. but the strength gains in 4 weeks are impressive.


#3

Monday Chest Workout 1 Sets Reps(1)

Bench Press 185 x 30
Incline Dumbbell Press 55’s x30
Dumbbell Fly 30 's x30
Low-Cable Crossover 1x30
Cable Crossover 1x30
Dip 1x5

ABS

Tuesday Chest Workout 2 Sets Reps

Bench Press 290x5,295x5,260x10,235x15,185x20 burnout at 135(2)
Incline Dumbbell Press 80x6,80x5 60 x 12 drop set 40’s 60 x 9 drop set 35’s
Dumbbell Fly 40 x 10-5(4)
Low-Cable Crossover 4x 12
-Superset With- (5)
Cable Crossover 4x 8
Dip 1x 50(6)


#4

Wednesday Back Workout 2 Sets Reps

Barbell Bent-Over Row 275x5,295x5,255x10,225x15,200x20 burnout at 160(2)
One-Arm Dumbbell Row 175x6,175x6,130x12(3) dropset 80,130x12(3) dropset 80
Lat Pull down 245x10 4 sets
Straight-Arm Pull down 4x 12
-Superset With- (5)
Seated Cable Row 285 x 8
Assisted Pull Up 1x 50(6)

Leg Workout 1 Sets Reps(1)
Quads/Hamstrings
Squat 225 x 30 (Ass 2 Grass squats)
Leg Press 540x 30 (6 plates each side)
Dumbbell Lunge 1x 30
Leg Extension 140 x 30
Leg Curl 160 x 30
Reverse Hamstring Extension 1x 5
Calves
Standing Calve Raise 1x 30
Seated Calf Raise 1x 30
Leg-Press Calf Raise 1x 30