PUMP 45

Ben Pruitt aka PAPA PUMP

Strength & Conditioning, Powerlifting, Power Sports , Mobility

Coach

Ben Pruitt

💪 Why I Built Pump 45 💪

I created Pump 45 for one simple reason.

To give busy men a proven, no-guesswork training system that builds muscle, strength, and confidence without living in the gym.

This program is for you if you’ve been training for 1–4+ years, care about your physique, and are tired of spinning your wheels despite showing up.

Pump 45 delivers 45-minute sessions, 4 days per week, built on the training principles I’ve refined over 20+ years of lifting, coaching, and learning what actually drives results.

Every workout has a purpose. Every week builds on the last.

This is going to be simple.

Easy? Not a chance.

I don’t recommend joining unless you’re willing to:

Show up to every session

Train with intent

Handle the basics outside the gym like sleep and nutrition

If you do, you’ll gain access to a system that removes confusion and teaches you how effective training is actually built so your confidence carries far beyond this program.

You’re not just joining a program, you’re stepping into a standard. Let's Get to work!

$29 / mo

Get PUMP 45

Access Elite Coaching

For years, working directly with me meant investing several hundred dollars per month. That level of coaching was reserved for a small group by design. Pump 45 is the first time I’ve opened the door wider. Train under the same philosophy and programming logic used with my highest-level clients, now available through a shared system.

A Clear Training System You Can Trust

Most workout apps tell you what exercises to do but never show you how effective training is actually structured. Pump 45 gives you immediate clarity by exposing you to professional-level programming each week so you understand how workouts are built, progressed, and sequenced. You train with confidence from the start instead of guessing your way through each session.

Shared Community for Men Who Show Up

Training alone makes it easy to doubt yourself and question the process. Pump 45 places you inside a real training team following the same progression, so effort feels shared and visible. When you’re moving alongside others, confidence replaces doubt and showing up starts to feel natural instead of forced.

Features

Coaching Feedback

Real coaching and real feedback from Ben right in the app. Get in the chat and get to work!

Programming 4 days per week

A balanced four-day split that covers every major muscle group, movement pattern, and energy system.

Custom HD Video Guidance

Ben has designed custom exercise videos to provide quick, instructional guidance you can use anywhere.

As Close to 1:1 Training As You Can Get

When you want that 1:1 feel in an online experience, choose PUMP 45. Get the training and team at your fingertips without sacrificing your wallet.

Community of Teammates Who Show Up

Chat with your teammates, share your results, and build a unified team devoted to becoming unbreakable.

Delivered through TrainHeroic

PAPA PUMP is teaming up with the industry leading app to get you the best athlete experience out there with easy progress tracking and data analytics

Equipment

Required

Standard Commercial Gym // Barbells (standard Olympic or fixed) // Weight Plates // Adjustable Bench (flat + incline positions) // Adjustable Dumbbells (light → heavy range)

Recommended

Preloaded EZ Bar // Fixed Straight Bars for curls and triceps work // Kettlebells (for RDL or split squat variations)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Coach

Customer Reviews

Overall Rating

PUMP 45

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