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Julian SmithJulian Smith
/The Daily Pump

The Daily Pump

with Julian Smith

Unique weight lifting routines posted new every single day between 10-11am pacific. Time under tension, high reps, low reps, classic bodybuilding basics and new variations. Designed to truly isolate the primary worked muscle ...ย more

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Sessions (277)

4.87/5
3
30 min
+272 sessions more

Details

Category
Build muscle, Weight loss, Toning, Lean muscle, Shred fat, Strength, Mobility
Level
Intermediate
Location
Gym

Frequently Asked Questions

What is the current split?
New Split: Nov 6, 2022 Chest/Biceps Quads/adductors/abductors Shoulders Calves/Abs/Neck Hamstring/glutes Tricep/Forearms Back (lats/traps) *There are no full rest days on this split! After the last day it starts over. _________________________ Previous Split: 8/26/22 Chest/Calves/Abs Quads/Adductors Tricep/Bicep/Forearms Shoulders/Traps/Calves Hamstrings/Glutes/Abductors Back/Rear Delts/Neck
Drop = Drop Set:
This means on the last set complete 8 reps, drop to a lighter weight, then complete 8 more reps, no rest in between Example #2: 3 sets of 6 drop 12 This means you do three sets of the posted drop set. Set 1: 6 drop 12, Set 2: 6 drop 12, Set 3: 6 drop 12
Failure: example 3 sets F
This means there are no set number of reps, go until failure
Superset or Compound Set: example 4 sets of 10/15
Complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest
Pyramid Sets (12,10,8,8):
Anytime you see a pyramid set, regardless of the number of reps, you should always try to increase the weight each set as the reps go down!
Straight Sets (8,8,8,8):
Anytime you see straight sets, regardless of the number of reps, it is going to be more tempo based, so moving up in weight each set isn't necessary! If you do all the required sets at the same weight, that's totally fine
Rest Time Between Sets:
4-12 rep range = 30-45 seconds rest between sets 15+ rep range = 45-60 seconds rest between sets
TIME UNDER TENSION RATIOS:
1st number: How long the negative portion of rep should take 2nd number: How long you should pause on the stretch 3rd number: How long the positive portion of rep should take 4th number: How long you should pause on the contraction Negative is always the stretch Positive is always the contraction example: Hack Squat (4:0:1:0) 4 seconds on the negative, no pause on the stretch 1 second on the positive, no pause on the contraction example: Pec Deck Fly (4:2:1:2) 4 seconds on the negative, 2 second pause on the stretch 1 second on the positive, 2 second pause on the contraction
What does the * asterisk mean before the exercise?
That means there's more information in the description, viewable by opening the exercise video!

Frequently Asked Questions

What is the current split?
New Split: Nov 6, 2022 Chest/Biceps Quads/adductors/abductors Shoulders Calves/Abs/Neck Hamstring/glutes Tricep/Forearms Back (lats/traps) *There are no full rest days on this split! After the last day it starts over. _________________________ Previous Split: 8/26/22 Chest/Calves/Abs Quads/Adductors Tricep/Bicep/Forearms Shoulders/Traps/Calves Hamstrings/Glutes/Abductors Back/Rear Delts/Neck
Drop = Drop Set:
This means on the last set complete 8 reps, drop to a lighter weight, then complete 8 more reps, no rest in between Example #2: 3 sets of 6 drop 12 This means you do three sets of the posted drop set. Set 1: 6 drop 12, Set 2: 6 drop 12, Set 3: 6 drop 12
Failure: example 3 sets F
This means there are no set number of reps, go until failure
Superset or Compound Set: example 4 sets of 10/15
Complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest
Pyramid Sets (12,10,8,8):
Anytime you see a pyramid set, regardless of the number of reps, you should always try to increase the weight each set as the reps go down!
Straight Sets (8,8,8,8):
Anytime you see straight sets, regardless of the number of reps, it is going to be more tempo based, so moving up in weight each set isn't necessary! If you do all the required sets at the same weight, that's totally fine
Rest Time Between Sets:
4-12 rep range = 30-45 seconds rest between sets 15+ rep range = 45-60 seconds rest between sets
TIME UNDER TENSION RATIOS:
1st number: How long the negative portion of rep should take 2nd number: How long you should pause on the stretch 3rd number: How long the positive portion of rep should take 4th number: How long you should pause on the contraction Negative is always the stretch Positive is always the contraction example: Hack Squat (4:0:1:0) 4 seconds on the negative, no pause on the stretch 1 second on the positive, no pause on the contraction example: Pec Deck Fly (4:2:1:2) 4 seconds on the negative, 2 second pause on the stretch 1 second on the positive, 2 second pause on the contraction
What does the * asterisk mean before the exercise?
That means there's more information in the description, viewable by opening the exercise video!
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Comments

B
Ben โ€ข 1h ago
Destroyed
A
Albert โ€ข 2h ago
Solid Fuckin Hammie Glute Pump ๐Ÿ’ฏ๐Ÿ‹๐Ÿฝโ€โ™‚๏ธ๐Ÿค™๐Ÿฝ
T
Tyler โ€ข 2h ago
way too much
R
Ricardo โ€ข 4h ago
Good one
P
Pedro โ€ข 4h ago
Solid bro bro
J
Joseph โ€ข 4h ago
AMAZING, it deserves โ€œthe all caps treatmentโ€! What an amazing design on this one @Julian and the team! This split is turning out to be beastly