The PUMP LIFT track focuses on muscle-building strength training, with many clients meeting their cardio needs outside the gym. The 3x per week PUMP LIFT offer will train the full body each day of the week. Each session will target the major movement patterns like Squat, Hinge, Push, Pull, and Core.
The 5x per week offering introduces a new training split from Monday to Wednesday: Push, Legs, Pull. Fridays and Saturdays will follow traditional Lower and Upper body days.
The main Strength Intensity lifts this cycle will include Sumo RDLs, Split Stance RDLs, DB Arnold Presses, Pronated Pull-Ups, Conventional Deadlifts, and Supinated Bent Over Rows.
Accessory strength training will feature in Strength Balance sections, with single-leg squats in the form of Kickstand Pistol Squats, Glutes and Calves, and arms-focused days.
We have a couple of unique finishers lined up for you this cycle. They include Glutes & Calves superset, a dedicated Lats/Back finisher, and at least one day fully dedicated to Core.
On your Thursday Rest Day I encourage you to get in about 30mins of movement in the form of a walk or light cardio movement. There is an optional gym session idea for movement and mobility flow if you are looking for ideas. Sunday is a great day to give your body a full rest if you hit all 5 sessions in a week.