ULTRA/PUMP is a 27-week program focused on high-quality volume, controlled tempo, and repeatable progression. Designed for phone-first use in the gym.

Macro Guidelines

• protein: ~0.8–1.0g per lb bodyweight
• carbs: fuel training; front-load around workouts
• fats: fill the remainder; prioritize unsaturated sources
• hydration: 3–4L/day; add electrolytes if needed

Training Days (Weight Training)

• meal 1: 12oz egg whites, 1/2 cup oats, 1 banana | ~50p 45c 5f
• meal 2: 6oz turkey, 1/2 cup brown rice, 1 cup broccoli | ~45p 40c 4f
• meal 3: 6oz chicken breast, 4oz sweet potato, 1 cup greens | ~40p 35c 3f
• meal 4: 6oz lean beef, 1/2 cup brown rice, 5 asparagus spears | ~45p 40c 6f
• meal 5: 6oz chicken breast, 4oz sweet potato, 1 cup broccoli | ~40p 35c 3f
• during: 1 scoop BCAA, glutamine, joint support
• post: 2 scoops whey protein, 1 banana | ~50p 30c 2f

Off Days

• meal 1: 4 whole eggs | ~25p 2c 20f
• meal 2: 6oz turkey, 1oz almonds, 1 cup broccoli | ~45p 8c 14f
• meal 3: 6oz chicken, 2tbs peanut butter, 1 cup greens | ~42p 6c 16f
• meal 4: 6oz lean beef, 5 asparagus spears | ~42p 4c 8f
• meal 5: 2 scoops whey protein, 2tbs peanut butter | ~50p 6c 16f

• tempo: control eccentrics (2–3s), strong concentric
• rest: 60–120s; longer on heavy compounds
• effort: leave 0–2 reps in reserve (RIR)
• progression: add reps before load; log sets
• warm-up: specific ramps before top sets
• mobility: 5–10m daily for sticky areas

Movement Reference Library - Complete guide to all exercises with alternatives and form guidance