Power Day, Pump Day
Eight weeks, four days. Upper and lower body twice each: once heavy for low reps, once lighter for high reps.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A full gym: barbell and bench, trap bar, cable station, Smith machine and the usual leg and chest machines.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Upper Power
- Bench Press 4 × 3-5
- Underhand Lat Pulldown 4 × 6-8
- Seated Cable Shoulder Press 3 × 6-8
- One-Arm Seated Cable Row 3 × 8 each
- Triceps Pushdown 2 × 10
- Cable Rope Hammer Curl 2 × 10
Three minutes after bench, two minutes elsewhere.
Day 2 Lower Power
- Trap Bar Deadlift 4 × 3-5
- Narrow-Stance Leg Press 3 × 6-8
- Glute-Ham Raise 3 × 6-8
- Calf Press on the Leg Press 3 × 10
Reset the bar on the floor between every deadlift rep. Three minutes after deadlifts.
Day 3 Upper Pump
- Machine Incline Chest Press 3 × 10-12
- Machine High Row 3 × 10-12
- Low Cable Crossover 3 × 12-15
- Close-Grip Lat Pulldown 3 × 12-15
- Cable Rear Delt Fly 2 × 15
- V-Bar Triceps Pushdown 2 × 15
- Machine Bicep Curl 2 × 15
One minute between sets. Light enough that the last rep looks like the first.
Day 4 Lower Pump
- Smith Machine Squat 3 × 10-12
- Standing Leg Curl 3 × 12 each
- Single-Leg Leg Extension 3 × 12 each
- Hyperextension 3 × 12-15
- Smith Machine Calf Raise 2 × 15
- Seated Cable Crunch 2 × 15
One minute between sets.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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