Power n Pump💪🏻
Trimble Performance
BodybuildingPower n Pump is built for guys who want to train hard, move serious weight, and build a commanding physique that demands respect. Every strong physique is built through progressive overload, intensity, and volume. This program is designed to deliver all three.
With five programmed lifting sessions and one dedicated mobility day each week, Power n Pump combines compound movements with high-volume hypertrophy work to force muscle growth. If you’re a hard gainer or feel like your physique has plateaued, this program is designed to push your body past adaptation and into new growth.
These are not easy workouts. They’re structured to challenge you, build strength, and add size where it matters most. This creates the Power n Pump look: a strong chest, wide back, capped shoulders, powerful legs, and a physique that reflects real work in the gym.
This program is best suited for intermediate to advanced lifters. If you’re newer to training (less than 9 months of consistent lifting), start with my 6-week foundational program Intro to Getting to Jacked first to get the most out of this experience.
Warm up Circuit
A
2 Rounds to get you ready for today's workload: 200m Row (maintain sub 2:00/500m pace) 15 Air Squats 12 Total Lateral Lunges 10 each side Single Leg RDL 12 Total Dead bugs
B
Hack Squat
2 x 20
C
Smith Machine Bulgarian Split Squat
2 x 15
D
Walking Lunges
3 x 26
E
Sled Push
3 x 20
Conditioning
A
Upper Push Warm up
Cardio Warm-up 3 min incline walk @ 8% incline 2 rounds of Joint Specific Warm-up 15 reps - Banded Lateral Raise 15 reps - Banded Upright Row 15 reps - Banded External Rotation 8 - Inchworms
B
DB Bench Press
3 x 15
C
Smith Machine Incline Bench press
3 x 20
D1
cable chest press
3 x 15
D2
cable chest fly
3 x 15
E
Decline Bench Press
2 x 25
F1
Seated DB Curls
5 x 20
F2
Straight Bar Cable Tricep Pushdown
5 x 20
Posterior Chain Warm up
A
2 rounds 200m row 16 total Deadbugs 10 each side Suitcase DB RDL
B
Straight Arm Pulldown
4 x 30
C
Single Arm Pulldown
3 x 15
D
Seated forward lean Cable Row
3 x 20
E
Chest-Supported DB Row
4 x 25
F
BB Shrugs
2 x 15
G
Barbell Deadlift
2 x 20
A1
Kneeling Hip Flexor Stretch
3 x 0:30
A2
Bird Dog
3 x 20
A3
Inch Worm Walk
3 x 5
B
Cuban Press
3 x 10
C1
DB Lateral Raise
3 x 15
C2
Rear Delt Flyes
3 x 15
D1
Seated DB Curl
4 x 20
D2
EZ Bar Lying Tricep Extension
4 x 20
E1
Standing Calf Raise
3 x 15
E2
Hanging Leg Raise
3 x 12
A
Walk
1 x 40:00
Warm up Circuit
A
2 Rounds to get you ready for today's workload: 200m Row (maintain sub 2:00/500m pace) 15 Air Squats 12 Total Lateral Lunges 10 each side Single Leg RDL 12 Total Dead bugs
B
Hack Squat
2 x 20
C
Smith Machine Bulgarian Split Squat
2 x 15
D
Walking Lunges
3 x 26
E
Sled Push
3 x 20
Conditioning
A
Upper Push Warm up
Cardio Warm-up 3 min incline walk @ 8% incline 2 rounds of Joint Specific Warm-up 15 reps - Banded Lateral Raise 15 reps - Banded Upright Row 15 reps - Banded External Rotation 8 - Inchworms
B
DB Bench Press
3 x 15
C
Smith Machine Incline Bench press
3 x 20
D1
cable chest press
3 x 15
D2
cable chest fly
3 x 15
E
Decline Bench Press
2 x 25
F1
Seated DB Curls
5 x 20
F2
Straight Bar Cable Tricep Pushdown
5 x 20
Triston Trimble
Master’s degree in science, educated health and fitness coach with 10 years of 1:1 coaching experience. Natural bodybuilding pro since 2020. I specialize in helping women build strength, confidence, and the “Muscle Mami” physique through sustainable training, smart programming, and proven coaching strategies.
Skylar O'brien
Firefighter
Verified Athlete"they’re challenging and diverse! I have definitely gotten stronger since I’ve started."
Darryl Turner
Video Producer
Verified Athlete"I went to the Local YMCA for the first time in awhile and so many people came up to me telling me I looked jacked. Sometime in the next year i want to start a personal training business"
Rob Ryon
Entrepreneur
Verified Athlete"Being able to change my physique while maintaining my strength was an important goal of mine. After losing 130 lbs, I’m stronger than I’ve ever been, and my athleticism I thought I’d never have again, returned."
