Scan to open on your phonegymvim.app/plans/power-pump-upper-lower

4-day muscle building workout plan Power Pump Upper / Lower

Heavy compounds first, high rep pump work after, four days a week. Strength on the first movement is what drives the size on everything else.

Level
Advanced
Days a week
4
Per session
68–76 min
Goal
Muscle building
Equipment
Machine, Barbell, Cable Machine, Dumbbell
Start in GymVimStart in GymVim

Free, no ads. On the App Store and Google Play.

Share

Workout schedule

4 days a week · 24 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 · ~76 min Heavy Upper

6 exercises · 23 sets · ~76 min

  1. Barbell Bench Press Chest · Barbell 5 sets of 5 reps · 3:00 rest 3:00 rest
  2. Barbell Bent Over Row Lats · Barbell 5 sets of 5 reps · 3:00 rest 3:00 rest
  3. Barbell Overhead Press Front Delts · Barbell 3 sets of 8 reps · 2:00 rest 2:00 rest

  4. Superset A · 3 rounds · back to back

    1. Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
    2. Cable Pec Fly Chest · Cable Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
  5. Dumbbell Lateral Raise Side Delts · Dumbbell 4 sets of 20 reps · 0:45 rest 0:45 rest

Day 2 · ~75 min Heavy Lower

6 exercises · 23 sets · ~75 min

  1. Barbell Squat Quads · Barbell 5 sets of 5 reps · 3:30 rest 3:30 rest
  2. Barbell Rack Pull Abs · Barbell 3 sets of 5 reps · 3:00 rest 3:00 rest
  3. Machine Hack Squat Quads · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest

  4. Superset A · 4 rounds · back to back

    1. Lying Leg Curl Hamstrings · Machine 4 sets of 12 reps · 1:00 rest 1:00 rest
    2. Machine Leg Extension Quads · Machine 4 sets of 15 reps · 1:00 rest 1:00 rest
  5. Smith Machine Calf Raise Calves · Machine 4 sets of 12 reps · 1:00 rest 1:00 rest

Day 3 · ~68 min Pump Upper

7 exercises · 26 sets · ~68 min

  1. Dumbbell Incline Bench Press Chest · Dumbbell 4 sets of 12 reps · 1:15 rest 1:15 rest
  2. Machine Plate Loaded T Bar Row Lats · Machine 4 sets of 12 reps · 1:15 rest 1:15 rest

  3. Superset A · 3 rounds · back to back

    1. Machine Dips Chest · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Machine Underhand Row Biceps · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest

  4. Superset B · 4 rounds · back to back

    1. Cable Low Single Arm Lateral Raise Side Delts · Cable Machine 4 sets of 20 reps · 0:40 rest 0:40 rest
    2. Cable Single Arm Rope Pushdown Triceps · Cable Machine 4 sets of 15 reps · 0:40 rest 0:40 rest
  5. Dumbbell Hammer Curl Biceps · Dumbbell 4 sets of 12 reps · 0:45 rest 0:45 rest

Day 4 · ~71 min Pump Lower

6 exercises · 24 sets · ~71 min

  1. Barbell Hip Thrust Glutes · Barbell 4 sets of 12 reps · 1:30 rest 1:30 rest
  2. Dumbbell Goblet Forward Lunge Glutes · Dumbbell 3 sets of 12 reps · 1:15 rest 1:15 rest
  3. Machine Leg Press Glutes · Machine 4 sets of 15 reps · 1:15 rest 1:15 rest

  4. Superset A · 4 rounds · back to back

    1. Seated Leg Curl Hamstrings · Machine 4 sets of 15 reps · 0:45 rest 0:45 rest
    2. Machine Leg Extension Quads · Machine 4 sets of 20 reps · 0:45 rest 0:45 rest
  5. Calf Press Calves · Machine 5 sets of 15 reps · 0:40 rest 0:40 rest

About this plan

Who it's for

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 96 working sets across 24 exercises, about 4 h 50 min in total.

Sets run from 5 to 20 reps, with 0:40 to 3:30 of rest between them.

Main muscles: Chest, Lats, Front Delts, Side Delts, Quads, Abs, Traps, Hamstrings, Calves, Biceps, Triceps, Glutes.

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 Barbell Bench Press that means all 5 sets of 5.
  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.
  3. Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.

Similar plans

Machine Muscle Four machine and cable days that make growth simple and repeatable, no barbell skills needed. Take each set to about two reps in reserve.
Days a week
4× a week
Session
~35 min
Level
Beginner
Equipment
Gym
Upper / Lower Hypertrophy Two upper and two lower days with paired accessory work to raise weekly volume. Keep the compounds heavy and let the pairs carry the fatigue.
Days a week
4× a week
Session
~60 min
Level
Intermediate
Equipment
Gym
Advanced Body Split Five focused days with cardio finishers, the full buffet for experienced lifters chasing size. Rotate the intensity so no session becomes a maximum.
Days a week
5× a week
Session
~50 min
Level
Advanced
Equipment
Gym
Calisthenics Volume Split Four bodyweight sessions alternating upper and lower, with paired sets to keep the volume high. Add reps to the top of the range, then add a set.
Days a week
4× a week
Session
~50 min
Level
Intermediate
Equipment
No equipment

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod