Pump Cover: 4-Week Training Program

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Pump Cover is a 4-week upper-body-centric strength program built to blow up your arms, chest, back, and shoulders — all while keeping your legs in the game. Whether you're rocking a hoodie or a stringer, this plan is designed to swell your frame and thicken your torso, so even the baggiest sweatshirt looks tight. Here’s what’s inside: 4-day push/pull split with strategic arm and upper back volume Weekly progressions to push strength and size in key lifts Squats and deadlifts that earn their place beside all that pressing and curling Classic Iron Performance structure: bold, simple, brutally effective Printable PDF format — take it to the gym and track your sets old-school Show more