Les Mills Pump Workout Schedule

Beachbody’s Les Mills Pump home workout program is advertised as a 3 days a week program.  Really what that means is that you’re only doing the resistance workouts 3 days a week.  These include Pump Challenge, Pump & Burn, Pump & Shred, Pump Revolution, and Pump Extreme.  However, if you get the Deluxe Package (which is what I have and highly recommend), not only do you get extra weights and a step with risers, you also get three bonus cardio workouts which are quite good…these are Les Mills Combat, Step, and Sports Attack.

The problem is that there is no official workout schedule that includes the extra cardio workouts.  If you came here looking for the official Les Mills Pump schedule, you can see it by clicking here.

But if you want a schedule that includes the bonus cardio workouts, here you go (Note: If you don’t have the Core workout, you can substitute Hardcore Abs)…

TE WERO – PHASE 1

Week #1

Day 1 – Pump Challenge
Day 2 – Sports Attack
Day 3 – Pump Challenge
Day 4 – Combat
Day 5 – Pump Challenge
Day 6 – Sports Attack + Hardcore Abs
Day 7 – REST

 

Week #2 

Day 1 – Pump & Burn
Day 2 – Combat
Day 3  – Pump Challenge + Hardcore Abs
Day 4  – Step + Flow
Day 5  – Pump & Burn
Day 6  – REST
Day 7  – Sports Attack + Hardcore Abs

 

Week #3

Day 1  – Pump & Burn
Day 2  – Step + Core
Day 3  – Pump & Burn
Day 4  – Flow + Hardcore Abs
Day 5  – REST
Day 6  – Pump & Burn
Day 7  – Combat

 

Week #4 

Day 1  – Pump & Burn + Hardcore Abs
Day 2  – Step
Day 3  – Pump & Burn
Day 4  – Combat
Day 5  – Pump & Burn
Day 6  – REST
Day 7  – Sports Attack + Flow

 

Week #5

Day 1  – Pump & Shred
Day 2  – Step + Hardcore Abs
Day 3 – Pump & Burn
Day 4 – Flow + Core
Day 5 – REST
Day 6 – Pump & Shred
Day 7 – Combat

 

PANONI – PHASE 2

 

Week #6

Day 1 – Pump & Shred
Day 2 – Rest
Day 3 – Pump & Shred
Day 4 – Flow + Core
Day 5 – Combat
Day 6 – Pump & Shred
Day 7 – Step + Hardcore Abs

 

Week #7

Day 1 – Pump & Burn + Core
Day 2 – REST
Day 3 – Pump Revolution
Day 4 – Step + Hardcore Abs
Day 5 – Pump & Shred
Day 6 – Flow + Core
Day 7 – Combat

 

Week #8

Day 1 – Pump Extreme
Day 2 – Sports Attack + Hardcore Abs
Day 3 – Pump & Shred
Day 4 – REST
Day 5 – Flow + Core
Day 6 – Pump Extreme
Day 7 – Step

 

Week #9

Day 1 – Pump Revolution
Day 2 – REST
Day 3 – Pump Extreme
Day 4 – Flow + Hardcore Abs
Day 5 – REST
Day 6 – Pump Revolution
Day 7 – Combat

 

KIA KAHA – PHASE 3

 

Week #10

Day 1 – Pump Extreme
Day 2 – Combat + Flow
Day 3 – REST
Day 4 – Pump Revolution
Day 5 – Flow + Core
Day 6 – Pump Extreme
Day 7 – Step

 

Week #11

Day 1 – Pump Revolution
Day 2 – Sports Attack + Hardcore Abs
Day 3 – REST
Day 4 – Pump Extreme
Day 5 – Step + Flow
Day 6 – Combat
Day 7 – Pump Revolution

 

Week #12

Day 1 – Combat + Core
Day 2 – Pump Extreme
Day 3 – Step + Flow
Day 4 – REST
Day 5 – Pump Revolution
Day 6 – Sports Attack
Day 7 – Pump Extreme

 

Week #13

Day 1 – Flow + Hardcore Abs
Day 2 – Pump Revolution
Day 3 – REST
Day 4 – Combat
Day 5 – REST
Day 6 – Pump Extreme

 

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