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3-day muscle building workout plan Full Body Pump

Three moderate rep full body days that chase the pump without burying you in soreness. Rest just long enough to keep the next set honest.

Level
Intermediate
Days a week
3
Per session
35–45 min
Goal
Muscle building
Equipment
Dumbbell, Machine, Cable Machine
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Workout schedule

3 days a week · 15 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~45 min Pump A

5 exercises · 15 sets · ~45 min

  1. Dumbbell Goblet Squat Glutes · Dumbbell 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Dumbbell Bench Press Chest · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest

  3. Superset A · 3 rounds · back to back

    1. Machine Seated Cable Row Lats · Cable Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
    2. Dumbbell Lateral Raise Side Delts · Dumbbell 3 sets of 15 reps · 0:45 rest 0:45 rest
  4. Decline Crunch Abs · Bodyweight 3 sets of 15 reps · 0:40 rest 0:40 rest

Day 2 · ~35 min Pump B

5 exercises · 15 sets · ~35 min

  1. Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Machine Assisted Pull Up Lats · Machine 3 sets of 10 reps · 1:30 rest 1:30 rest

  3. Superset A · 3 rounds · back to back

    1. Machine Pec Fly Chest · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Dumbbell Curl Biceps · Dumbbell 3 sets of 12 reps · 0:45 rest 0:45 rest
  4. Calf Press Calves · Machine 3 sets of 15 reps · 0:45 rest 0:45 rest

Day 3 · ~40 min Pump C

5 exercises · 15 sets · ~40 min

  1. Dumbbell Alternating Forward Lunge Glutes · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest
  2. Dumbbell Incline Bench Press Chest · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest

  3. Superset A · 3 rounds · back to back

    1. Straight-Arm Lat Pulldown Upper Back · Cable Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Cable Single Arm Rope Pushdown Triceps · Cable Machine 3 sets of 12 reps · 0:45 rest 0:45 rest
  4. Hanging Knee Raises Abs · Bodyweight 3 sets of 10 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For people who have trained regularly for a while. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 45 working sets across 15 exercises, about 2 h in total.

Sets run from 10 to 15 reps, with 0:40 to 1:30 of rest between them.

Main muscles: Glutes, Quads, Chest, Lats, Side Delts, Abs, Biceps, Calves, Upper Back, Triceps.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Dumbbell Goblet Squat that means all 3 sets of 12.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Decline Crunch, lower more slowly or move to a harder variation.
  3. Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Power Pump Upper / Lower, the same goal at advanced level, 4 days a week.

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