Marcus Filly Muscle and Hypertrophy Workout - No Conditioning

If you want big lifts, crazy pumps, and to leave your conditioning for later, you are going to love this muscle and hypertrophy focused workout format. It's the latest addition to my Persist training program and it's called PUMP LIFT. Here's a sample workout from the new track, starting on July 3, 2022.
Try PUMP LIFT and four other training tracks in Persist for two weeks free:
functional-bodybuilding.com/p...
**THE WORKOUT**
Warm Up/PreFatigue
Ski + Row + Run x 2 Rounds
HS Flow
1. Bradford Z Press x 10-15 Reps
2. Seated Calf Raise @ 21X1 x 10-15reps
Part 1
DB/KB or Smith Incline Press 75degree Incline Bench
Warmup Set 1: 15 reps - light
Warmup Set 2: 10 reps - slightly heavier
rest 60sec between warm-up sets
Every 2:00 x 4 Working Sets
Set 1: 8-10 reps @ RPE 8/10
Set 2: 8-10 reps @ RPE 8/10
Set 3: 8-10 reps @ RPE 8/10
Set 4: 8-10 reps @ RPE 8/10
Part 2
Every 75sec x 8 Sets (4 Per Leg)
1st - Right Smith or KB Front Rack Drop Lunge x 8-10reps
2nd - Left Smith or KB Front Rack Drop Lunge x 8-10reps
Strength Balance
Every 3:00-3:30 x 3 Sets
JM Press x 5-10
rest 15-20seconds
Inverted Skull Crusher x 10-15
rest until the next 3:00 or 3:30 mark and begin the next set
Hypertrophy Finisher
SuperSet - Max effort
3 Sets
12-15 Machine Leg Extensions or Hand-Supported Sissy Squats (120-130-140)
rest 15sec
15-20 DB Laterals or Cable Laterls
Rest 90sec between sets
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[@Living_Moore]

Excited for this !

[@tgray0379]

Love this format and love this channel!

[@robgronkowski947]

thanks!

[@kobadehsan3878]

Love from Holland

[@vanessahaysbobblett6658]

I’m currently doing the persist pump programming which I’m enjoying but I’m super excited to try the pump lift programming!!! I love learning and watching your KZbin channel! I have definitely seen gains since I have been doing your workout program so thank you!!!

[@marcusfilly]

That is awesome! Excited for the new track drop! I think you will like it.

[@belhamel76]

Currently doing pump and skipping the conditioning as I'm a trail runner. Can't wait for this new track. Exactly what I need.

[@marcusfilly]

Excited for you all to get your hands on it soon!

[@chikara2392]

nice, would love to see kettlebell focused stuff again too. Like how to use few kbs for hypertrophy, I really dig your exercises and methodologies

[@marcusfilly]

Awesome! We've been filming with KB's a lot lately

[@Nohbuddy2]

This is EXACTLY what I am looking for! I just want to LIFT & walk! Did CrossFit for 10 years & have always been a fan, Marcus! I’ve been watching your channel for a while & I guess I was waiting for the perfect time to jump in. Tried your workout today, while on vacation and love it! Hope I can try the Persist program when I get home in 2 weeks!

[@marcusfilly]

Awesome! Let me know how it goes 💪

[@truthseeker3412]

Hi, do you know the name of platform used for the reverse lunges?

[@hellonblades]

Excellent, excellent video! Learned a lot, and thanks a ton for sharing this with us all!!! But Damn, the music is just agonizingly, horrible 😅

[@mateicomanescu3589]

Maybe it's just me, but into this kind of program, add Olympic lifting 2-3 times a week and powerlifting/strongmen 2 times a week and it would be the perfectly balanced strength program for the everyday folk/ amateur athlete that wants to improve strength....thanks, Marcus!

[@truthseeker3412]

Hi, do you know the name of platform used for the reverse lunges?

[@levist2859]

I second that

[@abdallahchoukair4676]

I have been religiously doing persist since 2020 during pandemic persist minimalist. Switched to perform when gyms reopened. When Pump track dropped i was in 7th heaven but i missed perform. Now i can do both?! Wow ❤ 10 years of crossfit before that. Endless years of bodybuilding in college before that. I'm at my peak physique at 40+!

[@marcusfilly]

This is amazing. Keep up the good work!

[@donjose1010]

Thanks for the dedication! Best program out there, no doubt

[@marcusfilly]

I appreciate that!

[@j-dub6122]

Another inspiring video! Every time I come to watch I learn something new. The failure aspect of working out I never incorporated into my workouts. I think I will add to mix up my routine.

[@marcusfilly]

Great to hear!

[@angelaamato7694]

I’ve been apart of FBB for 3 years. Love it. Is this new program going to be included in the program or something that has to be paid for on top of FBB? Thx so much

[@marcusfilly]

This is a new track offer that is included in your Persist membership.

[@eriklangelier9076]

That was just great thank you. Years watching and learning from you. Watched while taking a walk lol ! 20k steps today… hypertrophy session this morning…. 42 years old, best shape of my life probably under 10% BF stronger than ever. Pump/lift/walk 😊 Happy Father’s Day from Montreal ❤

[@jamesstanley326]

Great stuff as always Marcus - but god the music choice is questionable 😂 distracts from the information in the video

[@mehtaabboparai556]

How long before cliff’s ultra marathon did you stop his lifting? I’m doing a triathlon that’s 6 weeks out and was wondering if I should stop lifting now or if I should continue with pump lift?

[@marcusfilly]

You might want to lower your weekly training frequency as you get closer so you can increase your mileage of swim-bike-run. But I wouldn't stop altogether. Maybe reduce from 5 to 4 and then 3 days a week.

[@truthseeker3412]

Hi, what is the platform called that you stand on for the reverse lunges?

[@marcusfilly]

It's a Step Up Board from Slant Board Guy: slantboardguy.com/product/step-up-board/

[@danielj6559]

is this something new to persist pump ? no conditioning and more hypertrophy focus? and what si the weekly split ?

[@marcusfilly]

This is a new track coming to Persist. It's called Persist Pump Lift. Don't worry, the version of Pump that you know and love will still be included and called Pump Condition.

[@danielj6559]

@@marcusfilly Alright! I actually prefer the new format with more hypertrophy focused sessions, I do my conditioning on the other days. Hope this will stay.

[@herscheldayan2877]

Will there be a minimalist version of this?

[@marcusfilly]

No minimalist version of Pump Lift, but Minimalist is still available inside of Persist.

[@ericglass1270]

Anyone tell me what's with the mouth guard? Is this new to training?

[@robgronkowski947]

helps you get optimal oxygen while working out, resulting in bracing better therefore more effective workouts

[@benschilling546]

I don’t get why you would do those movements on a smith machine and not just a barbell, I feel like that takes half of the functionality out of those two great movements

[@marcusfilly]

I think both are valuable for sure! Here I like to use it for more stability and control. It allows me to push a little more with out worrying too much about stability. There are TONS of reasons why beginners should start with free weights vs. fixed racks but on this day we chose to use the smith.

[@MIKEY1-1]

Love your stuff but damn that club music is annoying

[@knottstilting]

too lean in the thumbnail, doesn’t look healthy at all. This is all way too extreme

[@cbomb1738]

Garbage combination workout with wasted energy on different movements vs a hypertrophy workout