Hot Seller

Pump with CH

MFLH

Bodybuilding, Functional Training
Coach
Christian Harris

Move Fast Lift Heavy's Christian Harris is giving YOU access to Coaching and Premier programming all in the palm of your hand.

**Get 7 days ABSOLUTELY FREE with instant access to a daily training session designed to leverage tried and true principles of Hypertrophy training o you make steady progress. **

Pump was created to get you bigger, leaner, and stronger.

If you're willing to put in 60 minutes of training each day, we'll make sure that you're getting results that you deserve.

If you're looking for true hypertrophy training plan that gets you that PUMP that you've been looking for, then you've come to the right place.

**If you're looking for a community that trains as hard as you do, then click to sign up for your FREE 7-day trial today! **

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Stimulate Muscle Growth
We created pump to give you a clear path to hypertrophy training. This program is all about aesthetics. It's for those SHOW muscles that will catch your eye and the eyes of anyone walking by!
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Simple and Effective
Believe it or not, you don't need to spend hours in the gym to get jacked. Our focus is on both movement selection and intensity to ensure that you're doing ONLY what is required to get jacked, nothing more.
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Coaching from Me
Get access to yours truly (Christian Harris) so that your questions are answered and you're able to get feedback on your training each step along the way.
Features
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Access to your coaches
I'll be there to coach you along the way. You can ask questions, expect answers, and train knowing you're not going at this alone.
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Programming 5 days per week
Expect simple and effective training 5 days per week. We'll program in 4-8 week blocks, making sure you're in and out in 60 mins or less.
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Exercise Video Guidance
We've filmed each movement so that you have a demo video at your fingertips inside the app, all while you're training.
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Detailed, expert instruction
We've programmed much more than just sets and reps. You'll get detailed instructions on tempo, rest, RPE, and much more.
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Committed Teammates
We believe in the importance of having training partners and a community to push you along the way. When you join Pump, you're part of the crew!
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Delivered through TrainHeroic
Delivered using the best tech in training, TrainHeroic. You'll get everything you need all delivered thru our app.
Equipment
Required
Barbell + Plates // Dumbbells // No fancy equipment
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
BACK

A

Barbell Bent Over Row

4 x 8

B

Strict Pull Up

4 x 8

C

Single Arm Dumbbell Row

4 x 8

D

DB Pull Overs

3 x 10

E

Straight Arm Lat Pull Down

3 x 15

Circuit

F

Optional Conditioning Every Minute On the Minute x 15:00 Minute 1: 12 DB Hang Power Cleans Minute 2: 12 DB Step Back Lunges Minute 3: 12 Toes to Bar

Monday
CHEST

A

Bench Press

4 x 8

B

Barbell Incline Bench Press

4 x 8

C

Dumbbell Incline Bench Press

4 x 10

D

Dumbbell Incline Flys

3 x 12

E

Cable Flys

3 x 15

Circuit

F

Optional Conditioning 2-2-2-3 minutes of work... 15 Burpees 12 DB Snatch *MAX reps Medball Russian Twists with remaining time. *Rest 1:00 between rounds

Tuesday
LEG DAY

A

Back Squat

4 x 8

B

Front Squat

4 x 12

C

Stiff Leg Deadlift

4 x 12

D

DB Hamstring Curl

4 x 15

E

Standing DB Calf Raise

5 x 20

Circuit

F

Optional Conditioning 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats

Wednesday
MFLH

A

Run - True Form - Assault Runner - Etc

2400, 2000, 1600, 1200, 800, 400

Thursday
SHOULDERS

A

Strict Press

4 x 8

B

Seated DB Alternating Arnold Press

4 x 8

C

Dumbbell Lateral Delt Raise

3 x 10

D

Bent Over Rear Delt Flys

3 x 10

E

DB Shrugs

3 x 12

Circuit

F

Optional Conditioning At 0:00 complete... 1000m Row 50 Empty Bar Thrusters At 10:00 complete... 2 sets: 500m Row 25 Empty Bar Thrusters

Friday
ARMS GLUTES

A

Deadlifts

4 x 8

B

Skull Crushers

4 x 10

C

Barbell Curls

4 x 10

D

Cable Tricep Push Down

3 x 10

E

DB Hammer Curls

3 x 10

Circuit

F

Optional Conditioning 5 sets: 10 Hang Power Cleans 20 Anchored Sit-ups *rest 1:1

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Get Your Pump On!

Your first week is FREE.

Start My 7-Day Free Trial
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Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Pump with CH
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Pump with CH
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Pump with CH
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