Smash & Pump 4-Day FB Push/Pull

Smash & Pump 4-Day Full Body Push/Pull is one part Conjugate and one part HIT.  This is for those that prefer full body workouts and want to lift 4 times per week.  If you prefer not to lift on consecutive days, feel free to lift every other day.

Unlike most of what you'll find on Boostcamp, Smash & Pump is NOT a program.  Rather, it's a template that allows you to select all of your own exercises.  You'll find that all of the exercises listed initially are Placeholders, to be replaced by you.  

There's a relatively detailed document that provides background information on the template, and gives general guidance on what exercises are and are not appropriate for each slot.  

Given the nature of this template, a sound understanding of the basics of programming, and experience performing many different types of exercises will definitely be helpful.  This is likely not a good starting point for someone that's newer to lifting.

Documentation URL: https://docs.google.com/document/d/1KWaltu3HryCVba0O6lHoZ9sfEeJ_HR563BKC8IFsWoY/edit?usp=sharing

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Week 1

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Week 10

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Week 12

Max - Squat (Placeholder)

Strength - Squat (Placeholder)

Strength - Horizontal Push (Placeholder)

Rest Pause - Quad Isolation (Placeholder)

Flex - Triceps (Placeholder)

Rest Pause - Chest Isolation (Placeholder)

Rest Pause - Lateral Raise (Placeholder)

Rest Pause - Calves (Placeholder)

Push Smash

Max - Hinge (Placeholder)

Strength - Hinge (Placeholder)

Strength -  Vertical Pull (Placeholder)

Rest Pause - Horizontal Pull (Placeholder)

Rest Pause - Biceps (Placeholder)

Rest Pause - Rear Delts (Placeholder)

Flex - Forearms (Placeholder)

Flex - Core/Abs (Placeholder)

Pull Smash

Max - Bench/Press (Placeholder)

Strength -  Bench/Press (Placeholder)

Flex - Single Leg Compound (Placeholder)

Flex - Horizontal/Vertical Push (Placeholder)

Rest Pause - Triceps Isolation (Placeholder)

Push Pump

Strength - Horizontal Pull (Placeholder)

Rest Pause - Vertical Pull (Placeholder)

Rest Pause - Hamstring Isolation (Placeholder)

Pull Pump

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