Road Map Back | PUMP :30
1.26.26 // ROAD MAP BACK TFT (TIME FRAME TRAINING): 5 MINUTES Pull-ups or Banded Seated Pull-ups: As many reps as possible in 5 minutes GVT (GERMAN VOLUME TRAINING) W/ A TWIST: 4 MINUTES Seated...
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Super Swole Back | PUMP :30
SUPER SWOLE BACK // 1.19.26 100 REP EXPLOSION: 3 MINUTES Ring or Bar Rows: 100 reps 50 REP EXPLOSION: 3 MINUTES Pull-ups: 50 reps 50 REP EXPLOSION: 2 MINUTES Ring or Bar Rows:...
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Back, Biceps, Forearms and Abs | PUMP :30 FRANK ZANE INSPIRED
1.12.26 // BACK, BICEPS, FOREARMS, ABS // PUMP :30 FRANK ZANE INSPIRED MAX REPS: 4 MINUTES Pull-ups: Max reps in 4 minutes SUPERSET: 8 MINUTES T-Bar Rows: 15, 12, 10, 5, 20 reps...
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Diesel Back | PUMP :30
DIESEL BACK // 1.5.26 AMRAP: 6 MINUTES *AMRAP: As Many Rounds As Possible Pull-ups: 3-10 reps Ring Rows: 3-10 reps Chin-ups: 3-10 reps AMRAP: 10 MINUTES *AMRAP: As Many Rounds & Reps As...
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Jailhouse Chest & Back TFT | PUMP :30
Jailhouse Chest & Back TFT // 1.1.26 MAX REPS/ROUNDS: 10 MINUTES *Use bands if needed for assistance Pull-ups: 5 reps Push-ups: 10 reps Dips: 10 reps Level 1: Pulldowns Push-ups at angle Bands (making dip...
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Back & Triceps TFT | PUMP :30
Back & Triceps TFT // 12.30.25 MAX REPS/ROUNDS: 5 MINUTES Pulldowns Dropsets *Example: (120,110,100): 20 reps each MAX REPS/ROUNDS: 5 MINUTES Seated Rows Dropsets: *Example: Start with something you can get 15-20 reps, then...
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Double Splits Chest & Back | PUMP :30
12.25.25 // DOUBLE SPLITS CHEST & BACK // PUMP :30 AMRAP: 7.5 MINUTES *AMRAP: As Many Reps As Possible Push-ups: 12 (3-count lower) Pull-ups: 5-15 reps AMRAP: 7.5 MINUTES *AMRAP: As Many Reps As...
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Double Splits Chest & Back | PUMP :30
12.22.25 // DOUBLE SPLITS CHEST & BACK // PUMP :30 AMRAP: 7.5 MINUTES *AMRAP: As Many Reps As Possible Push-ups: 12 (3-count lower) Pull-ups: 5-15 reps AMRAP: 7.5 MINUTES *AMRAP: As Many Reps As...
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