AI-Optimized | 4-Day Power & Pump Split

Are you ready to build serious strength and noticeable muscle in less time? This 4-day workout program has been meticulously crafted and refined by an AI assistant to deliver maximum results with incredible efficiency, getting you in and out of the gym faster without sacrificing gains.

What to Expect:
• Intelligent Split: A balanced 4-day structure (Upper Push, Lower, Upper Pull, Full Body) ensures all major muscle groups are hit twice a week with optimal recovery.
• Time-Saving Efficiency: We've strategically implemented supersetting (SS) for most accessory and isolation movements. This means less resting and more working, allowing you to complete intense workouts in approximately 60-70 minutes.
• Evidence-Based Rep Ranges: Each exercise features a strict, optimal rep count, guided by principles of strength and hypertrophy. Heavy compounds are in the 8-rep range for power, while isolation work goes up to 15 reps for maximum pump and muscle-building stimulus.
• Posterior Chain Power: Dedicated focus on your back, glutes, and hamstrings, including exercises like Romanian Deadlifts and Weighted Back Extensions for a strong, resilient physique.
• No Unwanted Exercises: Custom-tailored to avoid lunges, hip thrusts, and hip abduction exercises, ensuring you perform movements you enjoy and that align with your preferences.
• Progressive Overload Ready: Designed for you to track your weights and strive for more reps or heavier loads each week, driving continuous improvement.

Who is this program for?
This program is perfect for intermediate lifters looking for a structured, efficient, and effective way to build muscle and strength without spending hours in the gym. If you're disciplined with your rest times and ready to push the intensity, this split is for you!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Close Grip)

Leg Press (45 Degrees)

Full Body & Posterior Chain

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Upper Body Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Lower Body

Wide Grip Pull-Up

Dumbbell Row

Upper Body Pull

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