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Ghost makes two pre-workout tubs that look like siblings and do opposite jobs. Ghost Legend V4 is the energy one. Ghost Pump V2 is the no-caffeine pump one. Pick the wrong tub and you either get a flat session or a 1am ceiling stare, so here is how to choose.
The short answer
- Want energy, focus and pump in one scoop? Go for Ghost Legend V4 Blue Raspberry or another Legend flavour.
- Train at night, or caffeine does not agree with you? Ghost Pump V2 Natty has zero stimulants.
- Want the biggest pump possible? Stack them. Legend for the drive, Pump on top for extra blood flow.
- Not sure how you handle caffeine? Start with Pump, or Legend at half a scoop.
Ghost Legend V4 in one minute
Legend is Ghost's flagship pre-workout, and V4 is the fully loaded version. It pairs a pump and performance core with the Ghost Smart Energy blend, which is where the caffeine and focus come from. The pitch is drive and focus that lasts the session without the jittery crash you get from cheap, stim-only formulas.
The part we like most is that every gram is disclosed on the label. No proprietary blends, so you can see exactly what you are taking and how much. That matters with a stim product, because you can check the caffeine against your own tolerance before your first scoop rather than guessing.
Legend suits you if you train before work or after a long day and need a genuine lift to get going. It comes in a few flavours, including Warheads Sour Watermelon if you like a sour hit. We cover taste in our Legend V4 flavours ranked post, so we will stay on formula here.
Ghost Pump V2 in one minute
Pump V2 is the stimulant-free half of the range. There is no caffeine in the tub at all. Instead it supports nitric oxide from two pathways: each scoop carries 3g of vegan fermented L-citrulline and 1.5g of NO3-T arginine nitrate. Behind those sit taurine, buffered vitamin C, pine bark extract, Setria glutathione and AstraGin.
Citrulline is the ingredient doing most of the lifting. The evidence for citrulline and performance is modest but real, per Examine's citrulline summary. Most people notice fuller muscles and a better mind-muscle connection more than any sort of "hit".
Pump suits evening lifters, anyone caffeine-sensitive, and people who already get their caffeine from coffee and just want the pump. Ghost Pump V2 Pineapple mixes sharp and clean in cold water if Natty (unflavoured) is not your thing. For a deeper look, read our Ghost Pump V2 breakdown.
Side by side
| Ghost Legend V4 | Ghost Pump V2 | |
|---|---|---|
| Caffeine | Yes, Ghost Smart Energy blend | None, fully stim-free |
| Main job | Energy, focus and pump | Pump and blood flow only |
| Best time to train | Morning to mid afternoon | Any time, including late |
| Who it suits | Most lifters wanting a lift | Night trainers, stim-sensitive |
If you want the bigger picture on these two styles, our explainer on pump vs stim explained goes through how each type works.
Stacking them
Ghost built these tubs to work together, and stacking is where they get interesting. Because Pump has no caffeine, adding it to Legend boosts the pump side without pushing your stimulant intake any higher.
A few ways people run it:
- Big session, daytime: one scoop of Legend plus one scoop of Pump.
- Late session: half a scoop of Legend plus a full scoop of Pump. You keep some drive but halve the caffeine, which is kinder to your sleep.
- Evening only: Pump on its own. No trade-off with sleep at all.
Mix them in one shaker with a bit more water than usual, since two scoops can taste strong. And if you have not taken Legend before, trial it by itself first so you know how the caffeine sits before you add anything else.
Which to buy first
For most people, Legend is the better first tub. It does the whole job in one scoop, and the energy is what a lot of lifters are really after when they buy a pre-workout. Start at half a scoop, then build up.
Pump is the smarter first buy in three cases. You train after 5pm most days. You already drink a lot of coffee or energy drinks. Or caffeine makes you jittery, anxious or wrecks your sleep. In any of those, a stim-free pump formula gives you a better session without the downside.
If you already own a stim pre you like, Pump is also the easy add-on. It slots in beside whatever you use now.
Where NZ Supps fits
We carry the full Ghost pre-workout range, plus protein, aminos and more if you want everything Ghost in one order. If Pump appeals but you want to compare options, our stim-free pre-workouts collection lines up every caffeine-free formula we stock.
Still torn? Our quick quiz matches a formula to your caffeine tolerance and training time.
FAQ
What is the difference between Ghost Pump and Ghost Legend? Ghost Legend V4 is a full pre-workout with the Ghost Smart Energy blend, so it gives you energy, focus and pump in one scoop. Ghost Pump V2 has zero caffeine and focuses only on blood flow and pump. Legend is for energy, Pump is for pump without stimulants.
Does Ghost Pump V2 have caffeine? No. Ghost Pump V2 is fully stim-free, with not a single milligram of caffeine. That makes it a good fit for evening sessions or for anyone who is sensitive to stimulants.
Can I take Ghost Pump and Ghost Legend together? Yes, the two are built to stack. Many lifters take a full or half scoop of Legend with a scoop of Pump for a bigger pump without adding more caffeine. If you train late, try half a scoop of Legend plus Pump so your sleep does not take the hit.
Which Ghost pre-workout should a beginner buy? If you are new to pre-workout or sensitive to caffeine, Ghost Pump V2 is the gentler starting point. If you want the full energy experience, start Legend V4 at half a scoop and work up once you know how you handle it.
Is Ghost pre-workout available in NZ? Yes. NZ Supps stocks Ghost Legend V4 and Ghost Pump V2 in several flavours and ships nationwide, with free shipping on orders over $70.
