Pump Cover

While the air gets cooler, we start heating up. The Pump Cover program prepares for a burly brisk season with plenty of torso thickening that’ll make the baggiest hoody appear painted on. Prepare to bench, dip and curl your way to a swollen sweatshirt; the protocol is ready for work.

The plan involves 4 total days with a push/pull pattern. The extra upper back and arm work will ensure that your pump cover of choice gets additional looks throughout the gym. Although upper body will be a prime focus, we don’t leave the legs lagging. Prepare to squat and deadlift to thicken the thighs. To prepare, be sure to have a sound idea of what a “heavier 4” feels like for your squat, bench and deadlift to better ensure appropriate loading.