GM Fast Pump

Guilherme Malheiros

Strength & Conditioning
Coach
Guilherme Malheiros

The GM Fast Pump is designed for busy individuals who want to feel stronger, look better, and leave every session with that satisfying pump. Each workout is simple yet effective, featuring four exercises performed in three intense rounds to maximize muscle activation and leave you feeling accomplished. Whether you’re short on time or looking to add a focused pump session to your routine, this program is the perfect fit!

$15
Get GM Fast Pump
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Efficiency
Finish each session in just 20 minutes, perfect for those with a busy schedule.
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Simplicity
No overly complex movements—just straightforward, effective exercises designed to maximize muscle activation.
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Versatility
Great as a standalone program or as an add-on to your existing routine for that extra boost.
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Results Oriented
Leave every workout with a noticeable pump, improved muscle tone, and a sense of accomplishment.
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Max Results, Minimal Time
Achieve a muscle-pumping workout in just 20 minutes, designed to fit your schedule and deliver that satisfying post-session pump every time.
Features
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Programming 6 days per week
Each session is capped at 20 minutes, making it easy to fit into any schedule.
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Minimal Equipment Needed
Can be done with basic gym equipment like dumbbells, kettlebells, and benches.
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Delivered through TrainHeroic
Lifeless PDFs and dated apps are so last year. We will push you harder, know you better, and keep you going longer, all through an app. Use anywhere.
Equipment
Required
Barbell // Adjustable Bench // Kettlebells // Dumbbells // Pull Up Bar
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Incline Barbell Bench Press

3 x 12

B

Pull-Ups

3 x 10

C

Bent-Over Barbell Row

3 x 10

D

Weighted Plank

3 x 1:00

Monday
Week 1 Day 2

A

Arnold Dumbbell Press

3 x 10

B

Barbell Romanian Deadlift

3 x 12

C

Bulgarian Split Squats with Dumbbells

3 x 10

D

Russian Twist W/ KB

3 x 20

Tuesday
Week 1 Day 3

A

Flat Bench Press with Barbell

3 x 10

B

Hip Thrust with Barbell

3 x 12

C

Push Up

3 x 20

D

Dead Bug W/ Resistance Band

3 x 10

Wednesday
Week 1 Day 4

A

Barbell High Pull

3 x 10

B

Walking Lunges with Dumbbells

3 x 10

C

Face Pull W/ Resistance Band

3 x 15

D

Kettlebell Swings

3 x 15

Thursday
Week 1 Day 5

A

Sumo Deadlift

3 x 8

B

Stand DB Press

3 x 12

C

Lateral Raises with Dumbbells

3 x 15

D

Overhead Carry w/ KB

3 x 20

Friday
Week 1 Day 6

A

Dumbbell Chest Fly

3 x 15

B

Wide Grip Pull Up

3 x 10

C

Bent Over Barbell Row

3 x 10

D

BB Bicep Curl

3 x 12

Coach
More from Guilherme Malheiros
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Elite Athlete

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Finish Strong

It's not just about starting strong—it's about finishing stronger. With Finisher, you’ll end every workout feeling pumped, powerful, and proud. Don’t just train—finish like a champion. Join the program today and see what 20 minutes can do for you!

Get GM Fast Pump
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FAQs
Who is this program for?
This program is for anyone looking to build muscle, enhance muscle tone, or add a quick, effective workout to their routine. Whether you're a beginner or an experienced athlete, the simplicity and adaptability make it suitable for all levels.
What equipment do I need?
You’ll need basic gym equipment, such as dumbbells, kettlebells, a bench, and potentially a barbell or resistance bands. The workouts are designed to be minimal yet highly effective.
How long does each workout take?
Each session is designed to take 20 minutes or less, making it perfect for people with busy schedules.
Can I combine this program with other training routines?
Absolutely! This program works great as a standalone plan or as an addition to your current training routine for an extra muscle pump and strength boost.
How many days per week should I train?
The program includes 20 workouts, and you can tailor the schedule to fit your availability. Ideally, aim for 3-5 days per week, depending on your goals and recovery.
Is it beginner-friendly?
Yes, the workouts are straightforward, and you can adjust the weight and intensity based on your fitness level.
Do I need access to Train Heroic to follow this program?
Yes, the program is hosted on the Train Heroic platform, which allows you to easily access workouts, track your progress, and stay consistent.
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