A pump programme is more than a list of high-repetition exercises. Each movement needs a role and each muscle needs a recoverable weekly dose.

Choose roles before exercises

Give each area a stable compound pattern, a shortened-position movement, or a lengthened-position movement as appropriate. Avoid collecting near-duplicates because they feel different for one set.

Use exercises that make the target easy to load and the progression easy to compare.

Budget the week

Start with modest sets across two exposures rather than placing every set on one day. Keep one or two repetitions ranges and clear starting rest intervals.

Review the week as a system. Adding work to Monday changes what Thursday can support.

Pump Ledger is a training logbook, not medical advice. Scale training to your experience and circumstances, and seek qualified guidance when health or injury concerns affect exercise.

Design a pump programme

Choose roles before exercises

Budget the week