Reactive Pump  Training

by John Meadows

Program 1.6

Monday Legs Heavy
Tuesday Chest / Shoulders Heavy
Wednesday Off
Thursday Back Heavy
Friday Chest / Shoulders Pump
Saturday Arms Pump
Sunday Off

The Reactive Pump – 4 Steps:

The Reactive Pump stimulates enhanced muscle responsiveness to growth and recovery. So, when we use the term "Reactive Pump," or simply "pump," know that we're using a new definition, application, and methodology for the pump. It consists of four steps:

1 – Pre-load the bloodstream with specialized anabolic and insulinogenic nutrients contained in Plazma.™

2 – Pump and keep pumping these nutrients into pre-activated muscle to sensitize it to being highly responsive to the effects of training.

3 – Activate and stimulate fast-twitch fibers while in the Reactive Pump state.

4 – Induce, through specific exercise techniques, supra-maximal intramuscular pump volume, further engorging muscle with these high-tech nutrients.

Monday – Legs Heavy Reactive Pump™ Program 1.6

1 - Leg Curl

Goal: Activate your hams – engorge the muscle with blood.
Sets: 4 work sets
Reps: 10

Do 2-4 warm up sets to get you started. Work up to a weight you can do for a solid 10 reps and do 3 sets with it. Once you finish your 3 sets, do a 4th set, but this time do the 10 and then drop the weight and do as many good reps as you can. As your form deteriorates (you can't do full reps), start doing partial reps. Keep going until you can't move your hams at all.

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© 2012 Biotest LLC

Monday – Legs Heavy Reactive Pump™ Program 1.6

2 - Barbell Squat

Goal: Explosive reps. Drive up as hard as you can.
Sets: 3 work sets
Reps: 6 explosive reps (drive up as hard as you can)

Use a regular barbell (without chains) on these this week. Do a few higher rep warm ups (10-15), then start building up your weight doing sets of 6. I still want you to feel the "switch" kick in. It'll kick in even without the chains because your leg muscle should be more efficient at this from the previous weeks. Do sets of 6 up until you can barely get 6 (with perfect form). The last set or two won't be as explosive, but that's okay. You should be much more in tune with these now as mentioned earlier. We'll count the last 3 sets as working sets.

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© 2012 Biotest LLC

Monday – Legs Heavy Reactive Pump™ Program 1.6

3 - Leg Extension

Goal: Explosive reps. Kick up as hard as you can.
Sets: 4 work sets
Reps: 12

We're also going to do these explosively this week. Remember to not let your feet get underneath you; at the bottom of the rep you want your shins straight down, or just short of perpendicular to ground. Kick hard for 12 solid reps. Don't be afraid to go heavy on these. We're NOT shooting for constant tensions on these this week. Do 4 sets of 12. Try to go a little heavier each set, too.

Stretches – After your last set of leg extensions, a 30-second stretch on each quad.

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© 2012 Biotest LLC

Monday – Legs Heavy Reactive Pump™ Program 1.6

4 – Leg Press

Goal: To get a massive pump in your legs.
Sets: 1 ascending set
Reps: 4 / 4 / to failure

Now it's time to lay down the knockout punch on your quads. We're going to do an ascending set like we did at the beginning of this program, so find a middle of the road weight and do 4 reps. Then have your training partner(s) immediately throw another plate on each side and do another 4. Keep going in this manner until you can't complete the 4 reps.

Stretches – After your last rep of leg presses, do a 30-second stretch on each quad.

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© 2012 Biotest LLC

Monday – Legs Heavy Reactive Pump™ Program 1.6

5 - Stiff-Legged Deadlift with Barbell

Goal: Working a pumped and stretched muscle.
Sets: 4 work sets
Reps: 10

These are going to be done in a constant-tension style this week. I don't want you to come up all the way and flex the hams and glutes; instead, come up about ¾'s of the way and then lower the barbell. Use 25-pound plates to get a little extra stretch. Don't force the stretch, though. Go to where it feels comfortable, and don't forget to have a little bend in your knees at the bottom. Do 4 sets of 10.

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© 2012 Biotest LLC

Tuesday – Chest / Shoulders Heavy Reactive Pump™ Program 1.6

1 - Banded Machine Hammer Press

Goal: Get blood flowing into the pecs and get them activated.
Sets: 4 work sets
Reps: 8 with 10 partials on the last set

Do as many warm ups as you need and then do 4 sets of 8. I want you to squeeze hard at the top against the band tension. So, lock out and flex on every rep for 1 second! If you can't do it, the weight is too heavy. On the last set, after you do your 8, do 10 partials out of the bottom.

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© 2012 Biotest LLC

Tuesday – Chest / Shoulders Heavy Reactive Pump™ Program 1.6

2 - Incline Bench Press

Goal: Constant tension to drive blood into the pecs.
Sets: 3 work sets
Reps: 6 constant tension reps done explosively

Do sets of 6 reps, increasing the weight until you reach a weight you can barely get 6 reps with. We'll count the last 3 sets as working sets. Don't touch your chest; stop an inch shy and don't lock out. Drive up hard. These should be explosive in nature, just not so light that your bar is traveling really fast.

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© 2012 Biotest LLC

Tuesday – Chest / Shoulders Heavy Reactive Pump™ Program 1.6

3 - Chain Bench

Goal: Develop explosiveness.
Sets: 4 work sets
Reps: 5 explosive reps

Attach 2 chains on the inside of the bar and then quickly find a load you can do for 5 explosive reps. I want the bar flying off your chest. Touch your chest, pause for a split second, and then ram the weight up! Do 4 sets of 5.

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© 2012 Biotest LLC

Tuesday – Chest / Shoulders Heavy Reactive Pump™ Program 1.6

4A/B/C – Dumbbell Hex Press / Pec Minor Dip / Partial Dip Out of Stretched Position

Goal: Extreme pump to deliver nutrients and trap growth factors in the muscle. The more blood the better.
Sets: 9 total work sets via 3 trisets. Start the next round when you're ready.
Reps: 8 / as many as you can / 10

You've been doing dumbbell hex presses on the lighter chest day, but today they're going to be part of an awesome triset designed to get your chest as pumped as humanly possible. Do 8 reps, flexing hard at the top of each rep. Smash the dumbbells together as you drive up! If you don't have hex dumbbells, you can hold a piece of foam in the middle of the dumbbells.

Supersetted with pec minor dip:

As many as you can do (likely 6-10).

Supersetted with partial dip out of stretched position:

Use a wide hand placement on these. Tuck your chin into your chest, shoot your elbows out some instead of keeping them tucked in, and work the deep stretch only. Come up about 1/3 to 1/2 of the way on each rep. Shoot for 10.

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© 2012 Biotest LLC

Tuesday – Chest / Shoulders Heavy Reactive Pump™ Program 1.6

5 - Dumbbell Bent-Over Side Lateral

Goal: Maximum pump/blood flow immediately into your delts.
Sets: 3 work sets
Reps: 20 / 30 / 40

On these I want you to do a set with a weight you can do for 20 reps with a full range of motion.

On the second set, I want you to do as many as you can with a full range of motion, and then do hang and swings where you just swing the weight with straight arms until your total rep count for the set is 30 reps.

On your third set, I want you to dig deep. Do as many full range of motion ones as you can, and then do swings until you hit 40 reps. Remember to just keep the weight moving while you're doing these. The pump should be almost unbearable after these.

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© 2012 Biotest LLC

Tuesday – Chest / Shoulders Heavy Reactive Pump™ Program 1.6

6 - 6 Way

Goal: More blood in the other parts of your shoulders other than rear/posterior head of delt.
Sets: 3 work sets
Reps: 10 reps

Just like before, grab two light dumbbells and sit down. Take the dumbbells out to the side (a side lateral) and then horizontally bring them together in front of you. They should be at about chest level. Now raise them straight over your head using your anterior delts. You'll feel a massive flex in your front delt. Now lower them back to chest level, and then swivel them back out to the side lateral position, and finally drop them back down to your side. That's one rep. Do 3 sets of 10.

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© 2012 Biotest LLC

Tuesday – Chest / Shoulders Heavy Reactive Pump™ Program 1.6

7 - Cage Press

Goal: Explosive reps. Drive up as hard as you can. We're training a pumped muscle here!
Sets: 4 work sets
Reps: 5 explosive reps

Set the pins up a little higher this week so you can drive a little more weight with a shorter range of motion. Eye level should be about right. Explode the weight up hard, stop on the pins, reset, and repeat! Do 4 sets of 5.

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© 2012 Biotest LLC

Thursday – Back Heavy Reactive Pump™ Program 1.6

1 - One-Arm Barbell Row

Goal: Get some blood flowing and gear you up for the explosive work.
Sets: 4 work sets
Reps: 8

Do a few warm ups to get you to a hard 8, and then stick with it for 4 sets. You should have the technique nailed down by this point in the program!

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© 2012 Biotest LLC

Thursday – Back Heavy Reactive Pump™ Program 1.6

2 - Single-Arm Pulldown

Goal: Constant tension on the lats to further enhance the pump.
Sets: 4 work sets
Reps: 8 constant reps on each side

These are pulldowns done one arm at a time with a small handle. I want you to keep your wrist supinated the whole time. Lean back a little before you start your set, and MAINTAIN that lean. Focus on driving your elbow down and flexing your lower lat. Do 8 reps on one side, and then 8 on the other. Do 4 sets total. Flex hard at the bottom!!! Drive with your elbow; don't pull with your biceps!!

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© 2012 Biotest LLC

Thursday – Back Heavy Reactive Pump™ Program 1.6

3 - Dumbbell Pullover

Goal: Constant lat tension.
Sets: 3 work sets
Reps: 12 constant-tension reps

Remember to use the lying on the bench style as opposed to lying across the bench. Also, remember to not force the stretch. Take your time lowering the weight as you want to keep tension on your upper lats and serratus. If you lose the tension, you've lowered the dumbbell too low. Bring the dumbbell to the top of your forehead. Don't bring it so far that it's above your chest or you'll again lose some lat tension. Do 3 sets of 12.

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© 2012 Biotest LLC

Thursday – Back Heavy Reactive Pump™ Program 1.6

4 - Chain Deadlift

Goal: Explosiveness!
Sets: 3 work sets
Reps: 10 reps

Do sets of 3, working your way up to a weight you normally might do 8 to 10 with. Once you hit this weight, do 3 additional work sets where you add a chain to each side on each subsequent set.

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© 2012 Biotest LLC

Thursday – Back Heavy Reactive Pump™ Program 1.6

5 - Kayak Row

Goal: Get one final massive pump in your lats before calling it a day.
Sets: 3 work sets
Reps: 8

Let's kill these again, just like last week!

On these I want you to set up inside a cable crossover type machine and hook up a cable curl bar that's set to just above eye level. Grab the bar on the ends, and start the movement as if you're doing a straight-arm pulldown, but as the weight comes down (keeping your arms straight) simulate rowing a kayak by pulling the bar back along your side and flexing your lower lat. Do 3 sets of 8 for each arm.

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© 2012 Biotest LLC

Friday – Chest / Shoulders Pump Reactive Pump™ Program 1.6

1 - Pec Minor Dip

Goal: Get the most massive pump you can get.
Sets: 3 work sets
Reps: 20

These should feel great as you're doing them fresh and you're doing them for high reps. I want you to shoot for 20 reps a set for 3 total sets!

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© 2012 Biotest LLC

Friday – Chest / Shoulders Pump Reactive Pump™ Program 1.6

2 – Machine Press

Goal: Extreme pump to deliver nutrients and trap growth factors in the muscle.
Sets: 4 work sets
Reps: 10

We're going to do these a little differently this week. I want you to really focus primarily on the stretch portion. Drive the weight up ¾ of the way and then come right back down. Doing these after the dips makes for an unbelievable pump-effect combo. Do 4 sets of 10.

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© 2012 Biotest LLC

Friday – Chest / Shoulders Pump Reactive Pump™ Program 1.6

3A/B – Stretch Pushup / Over and Back with a Band

Goal: Literally force and trap nutrient-filled blood in the muscles.
Sets: 3 supersets for 6 total sets. Start the next round when you're ready.
Reps: To failure / 10 reps

On these, you're going to stack up two aerobic step benches on one side and two on the other. You'll put one hand on each stack. So in other words, you're just elevating the floor to allow for deep, full range-of-motion pushups. You're also going to elevate your feet on a box that's 8-12 inches high. When you do these, keep your chin up and don't let your lower back sway. Three 3 sets to failure on these! If you can get more than 15, throw a chain or two across your back!

Supersetted with over and back with a band:

You're going to go over and back 10 times each set. Do this after each set of stretch pushups.

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© 2012 Biotest LLC

Friday – Chest / Shoulders Pump Reactive Pump™ Program 1.6

4A/B – Dumbbell Bent-Over Side Lateral / Spidercrawl

Goal: Bring a never-before realized pump to the area.
Sets: 4 supersets for 8 total sets. Start the subsequent round when you're ready; don't rush.
Reps: 10 / 3 reps

I want you to do regular side laterals on these. Do sets of 10, then go immediately do spidercrawls.

Supersetted with spidercrawl:

As a refresher, stand facing a wall with a short red pro-mini band stretched between your wrists. Now move your hands up and down along the wall (a foot above head, down to just below the waist) 3 times for each set. Be sure to forcefully push your arms apart against the band so that you have to really fight to keep your hands from coming in during the set.

Note: The band has to provide significant tension; otherwise it won't work. Do this right and your delts will be on fire. They'll also benefit your rotator cuff musculature.

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© 2012 Biotest LLC

Friday – Chest / Shoulders Pump Reactive Pump™ Program 1.6

5 – Facepull with a Band

Goal: Bring a never-before realized pump to the area.
Sets: 3 total sets
Reps: 20

Grab a micromini band and pull your hands out to the side with straight arms. Once your arms are straight out to the side, flex your rear delts and hold for a second! Do 20 reps like this.

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© 2012 Biotest LLC

Saturday – Arms Pump Reactive Pump™ Program 1.6

1A/B – Rope Pushdown / Barbell Curl

Goal: The strategy for arm training is to get a maximum pump.
Sets: 4 rounds. Start the next round when you're ready; don't rush.
Reps: 20 / 8

Do as many rope pushdown warm ups as you need. Don't worry about flexing at the bottom. I want continuous blood-pumping tension up and down. We're going to start off with very high reps on the first superset combination just like last week. Do 20 reps on the pushdowns.

Supersetted with barbell curl:

On these I want you sitting down on a bench. You'll essentially be working the top half of the movement. Flex your bis as hard as you can while doing these! Do sets of 8.

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© 2012 Biotest LLC

Saturday – Arms Pump Reactive Pump™ Program 1.6

2A/B – Dumbbell Curl / Dip

Goal: Literally force and trap nutrient-filled blood in the muscles.
Sets: 4 rounds. Start the next round when you're ready; don't rush.
Reps: 8 / 8 reps

On these I want you to do a full range of motion rep, come up only half way, and then lower the dumbbells back down. That's one rep. Keep your palms supinated the whole time. I want maximum tension on your bis. Do 8 reps on each set.

Superset with dips:

I want you to do the eccentric portion of the move even more slowly than last week. Instead of 4 seconds, take 5 seconds! You don't have to lock out this week; just drive the weight down hard (if you're using a dip machine) and then let it come up slowly for the 5 count. I want your reps to be around 8 for each of your sets.

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© 2012 Biotest LLC

Saturday – Arms Pump Reactive Pump™ Program 1.6

3A/B – Kettlebell Lying Extension / Cross Body Hammer Curl

Goal: Engorge the triceps and biceps with blood.
Sets: 4 rounds. Start the next round when you're ready; don't rush.
Reps: 10 / 12 reps each arm

You can substitute an easy-curl bar for these if you don't have access to kettlebells. On each set you do, try to get a little more of a stretch at the bottom. Your tris should be maximally pumped headed into this so this stretch will feel great. Do sets of 10.

Supersetted with cross body hammer curl:

These are hammer curls where you do as the name implies and curl across the front of your body. Flex your arm hard as you contract. Let your arm completely straighten before doing a subsequent rep. You won't be able to use much weight, but that's okay – it doesn't matter on these. You'll feel an extremely intense burn, though. Do sets of 12. Do all 12 on one arm, and then do 12 on the other.

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© 2012 Biotest LLC

Saturday – Arms Pump Reactive Pump™ Program 1.6

4A/B - Standing Calf Raise / Dorsiflexion

Goal: Extreme pump to deliver nutrients and trap growth factors in the muscle. The more blood, the better.
Sets: 3 work sets. Start the next round when you're ready; don't rush.
Reps: 30 reps

We're going back to the "fun" sequence. Do 10 reps and then hold the contraction at the top for 10 seconds, and then repeat the sequence 2 more times for one set. That means each set is really 30 reps, and you're doing 30 seconds of holds during each one. Do 3 sets of this medieval torture.

Superset with dorsiflexion:

After each set of calves, I want you to stand up and simply dorsiflex your foot to train the anterior tibialis. Do them until your tibialis goes numb. This usually happens between 30-50 reps.

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