Name: Playbook - Morgan Olson - W5/D4 Full Body Pump
Uploaded: 2025-10-12T05:58:59.613Z
Duration: 75 min
Description: W5/D4 Full Body Pump

The legend is legendary! I loved this program

Kallie

Those sprints at the start caught me way off guard! I have not been running 😰

Rach Mast

Mads

Great way to finish The legend!🔥💪🏻

Louis

Dang, my heart rate was up there from the start with sprints. I haven’t sweat this much in a while. Great finish to this program!

Ashley

Done the whole program and feeling goooood

naïka Champaïgne

So amazed by the lift gains, especially with the bench presses. I’m constantly surprising myself and can’t wait to start the next program.

Nora

Nicole

Great way end this!!! I loved every single workout! 🔥💪🏻

Loooove the Legend! I achieved something higher than a regular pump today, my arms literally felt like they exploded 🥰

Nothing feels better than finishing a Momo program. GREAT pump! Absolutely over the moon to have finished The Legend. Feeling incredible and huge. 🔥💪🏻

August

Holy shoot this was the most challenging program yet

Deb Livingston

Ayla

Got a “you’re strong as f**k” from a gym bro today. Could say I’m feeling quite accomplished 💪 😝

We did it! What an amazing 5 weeks! And the results are INSANE!

Sierra

Awesome program. Prs this week all over the place, so it definitely does what it promises. 

On to the Fighter!

Kate

That was a great program! Cant wait to do it again!

Lashea

Add some more cardio at the end for a wrap up

Julia

I honestly didn’t think this one would be so hard! Kicked my booty, but LEGEND COMPLETE!!

These few weeks have been so transformative! Thank you!

Let's go again, let's go again, let's go again 😄

Loren

Cecily

Lauren

Amber Lawrence

Loved doing this whole program! Now to start the fighter!!! 😝

tiffany

Kathleen

Cat 🤙🏾

Sprints  2 x 400m 

Chin ups  3 x 6 
DB Bench Press  3 x 6 

Cable curls  2 x 12, 2 x 12 +10 
V-bar cable tricep push down  2 x 12, 2 x 12 +10 

DB Step Ups  3 x 10 
Side bends  3 x 10. 

Cable or ez bar preacher curl  3 x 12-15
Rope Pushdowns  3 x 12-15

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints

GOAL
Just in case you are hanging from the edge of a cliff and have to heave your cute lil ass up #MissionImpossibleScene1 #Biceps

DETAILS
1. Begin the rep by activating your scapula and raising sternum towards ceiling. That is the start position.
2. Squeeze from biceps to raise.
3. Keep your sternum raised up to the ceiling.
4. Control the negative and repeat.

Pro-Tip: Your lower body can be strict and pointed or you can cross your legs. Play around with it and see what's comfortable. 

CUES
- Squeeze Your Biceps 
- Chest is Pointing Up Towards the Bar

Chin Up

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

Superset 1

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Elbow should be slightly in front of your hip, putting more stress on the bicep. 
3. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.
4. Keep your chest proud. 

CUES
- Elbows Push Forward
- Relax the Chest
- Shoulder Blades Pinned Back and Done 
- Squeeze at the Top

EZ Bar Cable Curl (last two sets 12+12)

GOAL
Triceps that scream strong

DETAILS
1. Proud chest. 
2. Push hips back slightly and lean torso forward at 30 degrees. 
3. Isolate elbows by pushing them forward and squeeze from you triceps to extend.
4. Keep elbows in place and repeat. 


CUES
- Right Triangle 
- Proud Chest

V-Bars Pushdown  (last two sets 12 + 12)

Superset 2

GOAL
You want to load your hip, not execute with momentum - maximal control on this one

DETAILS
1. Set a box to the proper height. When you step your foot on the box, your hips are just below your knee. Setting it too high creates hip shifting and pushing off with the back leg. Don't do that. 
2. Grab dumbbells in each hand. 
3. Place your foot on the box, push knee slightly out, and keep it over ankle. 
4. Begin movement by centering your chest over your knee (balances your center of gravity). 
5. As you drive up through your heel, raise your chest and extend the knee. DON’T push off with your back leg. 
6. Stand tall and return slow and controlled by leaning the chest forward to counterbalance your weight. Chest over knee = ultimate hip loading = booty gains. 
7. On the return, drag your back foot against the box for stability. 

CUES

- Hip Loading
- Drive Through the Heels
- Knee Over Ankle 
- Knee Pushes Out
- Relax the Back Leg

Dumbbell Step Up

GOAL
V-line maker 

DETAILS
1. Start in a perfect side plank. Feet stacked on top of each other & elbow under shoulder. 
2. Squeeze your butt hard and create tension in your obliques. 
3. Slowly drop your hip towards the ground and squeeze oblique to raise up to neutral.
4. Repeat. Be sure to lower slow & squeeze, not just bounce and relax. 

Reps are per side.

CUES
- Slow
- Squeeze
- Palm Down for Stability

Side Plank Bends

Superset 3

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze.
3. Relax the shoulder and just squeeze blood into your bicep.
4. Do recommend reps and switch arms. 

CUES
- Squeeze Bicep
- Exhale on the Pull

Dumbbell Preacher Curl  (12-15)

GOAL
Tricep sculptor  

DETAILS
1. Stand upright. Hips slightly back, proud chest. 
2. Push elbows forward.  Squeeze the rope down and extend the wrists away from each other. 
3. Keep resistance out of chest by reaching the elbows forward. 

CUES
- Squeeze from Tricep
- Proud Chest
- Hips Back

Rope Pushdown (12-15)

Superset 4

W5/D4 Full Body Pump

Katy

It felt great but I only have so much at home 
Just wanted to prep a little 
Nice though

Roseanna

Day 1 of the legend did NOT disappoint. Let’s get it

W1/D1 Legs | Rack Pull

Ruth Hanney

W1/D2 Legendary Pull 🔥

Bella

W1/D3 Legendary Push | Bench

Marion

I loved this full body burn. Week 1 of the legend DID NOT disappoint

W1/D4 Full Body Demolition 🤺

Starting off week 2 sweaty af I see… 🙈

Monica G

Hate leg days. …unless it’s the legend 🔥❤️

W2/D1 Legs | Back Squat

Romi

W2/D2 Epic Pull Day 🥊

Trying to kill me with these sprints bro. Solid heavy lift

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Lily Toy

Shellz

W2/D3 Push | Bench 🔥

never thought I’d love weighted planks #momdidittome

W2/D4 Full Body Burn 🔥

Ruby

This initially looked easy…. Jokes on me

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

Norah

I thought I was strong, but I had to FAFO.

Casie

W3/D2 Epic Pull Day 💪🏼

Decline followed by incline bench press had my chest shaking!!! Awesome push day 👍👍👍

Finished with 2000 jump ropes 😮‍💨

Brijhae

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

W4/D2 Pull Volume

How do these workouts keep getting better?!?

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

W4/D3 Push Pump

Banger. Sprints didn’t absolutely destroy me this time… what a win

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Alison

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D4 Full Body Pump

Community

More workouts from Morgan Olson