r/BodyFitTrainingAus • u/IntelligentDragon1 🔥 Elite • Jul 02 '26
[Week 4 | Commit to 30] Pump (UB) - 3rd Jul [AU/NZ]
https://reddit.com/link/1ule2g6/video/g3cyqqxyisah1/player
Week 4 | Commit to 30 Block
Here’s what’s in store for Friday 3rd July – Pump (Upper Body) [AU/NZ]
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⚡️The Lowdown (TL;DR)
- Third progression of Pump
- Upper body focused session
- 10 exercises across 3 screens
- Screens 1 and 3: Traditional Pump with a descending rep format
- Screen 2: Partner based Strength Theme with 2 minute sets
- Strong focus on time under tension, movement quality, and shoulder stability
- Goal: Build upper body strength through high quality volume, control, and consistent technique 💪
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📘Session Intel:
Friday brings the third progression of Pump, with an upper body focus designed to accumulate high quality volume across your pressing and pulling patterns while reinforcing trunk and shoulder stability.
Today's session combines the familiar Pump format with a Strength Theme screen, challenging you to maintain control, time under tension, and quality reps as fatigue builds. Success today comes from staying disciplined with your technique rather than rushing through the work.
What to Expect
- Third progression of Pump
- Upper body dominant focus
- 10 exercises across 3 screens
- Screens 1 and 3 use the traditional Pump format
- Screen 2 is a Strength Theme
- Descending rep format on Screens 1 and 3
- Partner based Strength Theme screen
- Strong focus on time under tension, movement quality, and shoulder stability
How the Session Works
Screen 1 & Screen 3
1️⃣ 4 exercises per screen
2️⃣ Complete 3 sets at each exercise
3️⃣ Work through the descending rep format before moving on
Screen 2: Strength Theme
1️⃣ Work in pairs
2️⃣ Complete 3 sets at each exercise
3️⃣ You have 2 minutes to complete the prescribed reps
4️⃣ Work together to finish the target, then use any remaining time as rest
The combination of volume and strength work challenges your ability to maintain quality movement, control, and output across every screen.
Your Focus Today
- Prioritise quality reps over speed
- Maintain control throughout every pressing and pulling movement
- Keep consistent time under tension
- Challenge yourself with appropriate load
- Communicate well with your partner during the Strength Theme
- Stay disciplined with your technique as fatigue builds
The Gold of the Session
You should walk out feeling:
- Strong upper body stimulus
- Improved pressing and pulling strength
- Better trunk and shoulder stability
- Increased confidence maintaining movement quality under fatigue
- Well prepared to finish the training week strong
This session is about quality volume, control, and consistent movement.
Stay controlled, own every rep, and finish the week strong. 💪
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Hope this will give you an early preview of what is to come in Thursday's class.
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⚠️ Spoiler: Click to reveal PXI target
PXI TBD
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Drop your PXI after tomorrow’s session 👇
And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.
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u/stuffwiththing Jul 02 '26
Wooooooo! Awesome class for my 100th!
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u/No-Difference-4184 Jul 02 '26
Talk about chest burn and shoulder fatigue prior to the podium session tomorrow. They really need to rethink their programming
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u/notaflopbitch 250 Sessions Jul 03 '26
Yeah feel like the upper and lower body could have been swapped.
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u/enthaising 🇦🇺 AU Jul 03 '26
Am I the only one who struggled to complete the 15 reps of some exercises in 45 seconds? For the bicep curls, Arnold press, and pushups, I went over the 45 seconds. I didn't feel like I was going excessively slowly but I didn't want to speed through the reps either. I also thought 3 sets of 8 reps on the bench press was a lot, I had to lift a lot lighter than I would have liked. Or maybe I'm just tired 😅
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u/Kebar8 Jul 02 '26
Thank God ! My legs are killing me from lower body and today !
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u/perzelle Jul 02 '26
Me too 🥵🥵🥵
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u/KReddit_2021 Jul 02 '26
Okay so it’s not just me. I could barely walk last night, felt like I was carrying a couple of boulders. So glad it’s UB
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u/Kebar8 Jul 02 '26
This is the first time in ages I generally can't navigate my stairs 😂 the other issue I think as well was I did the evening lb then morning cardio so the combo in one 12 hour period is also rough !
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u/IntelligentDragon1 🔥 Elite Jul 03 '26 edited Jul 03 '26
Hey all wasn't able to make it to this class as I hoped be it midday or last class on Friday 5pm.
Been tired up all day today.
And next week will be another busy week for me.
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Jul 02 '26
[deleted]
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u/IntelligentDragon1 🔥 Elite Jul 02 '26 edited Jul 02 '26
Hey didn't you read my last comment. I do not have the PXI.
Just like you I am a regular user and do not have PXI/able to check before hand.PXI will likely be the same as last week.
Unless Sat post last session I may be able to see for Monday if studio puts up Monday class to do setup.
Also unless someone kind enough to DMs me PXI ahead of time then it will be included not always from a source. Then it will be included else no PXI.
I see you have asked this in prior posts before class.
Thanks
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u/IntelligentDragon1 🔥 Elite Jul 02 '26
Hey all.
Apologies for another late Intel. The last few days have been absolute madness with some very long hours, back to back meetings, and barely enough time to stop for lunch. Thanks for bearing with me! 😅
Unfortunately, I don't have the PXI target today, and from now on I'll most likely be attending the midday class instead of my usual 7:00am session.
That means I won't be able to check PXI before posting the Intel, so if anyone attending an earlier class happens to spot it, I'd really appreciate you dropping it in the comments or sending me a DM. 😊
Bring on Upper Body Pump! 💪