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Stupid Pump
Bulking
Advanced
Machine strength
Plan Details
The Stupid Pump routine by GriffStrong is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Overtraining? This is all about overtraing. Going to the limit and pushing beyond it. Failure will become your favorite way of life.
Routine detail
Mon
Shoulders / Biceps
Est. 240 min
17 exercises
Dumbbell Underhanded Front Raise
1 Set
Dumbbell Beer Cans
1 Set
Barbell Military Press
7 Sets x 1,5,10,15,20,25,1 Reps
Incline Front Barbell Raises
7 Sets x 1,5,10,15,20,25,1 Reps
Barbell Rear Press
4 Sets x 15,15,12,10 Reps
Barbell Upright Row
3 Sets x 15,15,12 Reps
Resistance Band Upright Rows
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell Reverse Fly
1 Set
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
One Arm Barbell Fingals Finger Press
3 Sets x 10 Reps
Barbell Preacher Curl
1 Set
Cable Reverse Curl
1 Set
Cable Rope Hammer Curl
1 Set
Dumbbell One-Arm Preacher Curl
1 Set
Dumbbell Alternating Hammer Curl
9 Sets x 543212345 Reps
EZ Bar Curl
5 Sets x 21 Reps
Tue
Cardio / Legs
Est. 44 min
17 exercises
Step Machine
1 Set
Barbell Squat
1 Set
Machine Leg Press
1 Set
Hack Squat
5 Sets x 512,113,523,113,513 Reps
Wide Stance Reverse Hack Squats
1 Set
Dumbbell Lunge
9 Sets x 20,16,12,8,4,8,12,16,20 Reps
Machine Leg Press
1 Set
Weighted Plyos
3 Sets x 20,123,123 Reps
Wide Stance Reverse Hack Squats
1 Set
Box Jacks
3 Sets x 20 Reps
Machine Leg Press
1 Set
One Leg Tibialis Raises
1 Set
Dumbbell Single-Leg Calf Raise
1 Set
Wide Stance Reverse Hack Squats
1 Set
Machine Calf Raise
1 Set
Machine Leg Press
1 Set
Wide Stance Reverse Hack Squats
1 Set
Wed
Back / Triceps
Est. 240 min
15 exercises
Weighted Pull-Up
1 Set
Back Hyperextension
1 Set
Cable Seated Row
1 Set
Barbell Deadlift
5 Sets x 12,7,12,5,12 Reps
Dumbbell Bent-Over Row
1 Set
Barbell Bent-Over Row (Reverse Grip)
1 Set
Iso Lateral Low Row
1 Set
Cable Rear Pulldown (Wide Grip)
1 Set
Cable Tricep Pushdown (V-Bar)
1 Set
Weighted Tricep Dip
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Dumbbell One-Arm Tricep Extension
7 Sets x 20,15,10,5,10,15,20 Reps
Dumbbell Tricep Extension (Supine)
7 Sets x 20,15,10,5,10,15,20 Reps
Dip
9 Sets x 543212345 Reps
Push Up Planks
9 Sets x 543212345 Reps
Thu
Cardio / Chest
Est. 37 min
16 exercises
Calf Press On Leg Press
1 Set
Step Machine
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Wide Grip Bench Press Fly
1 Set
Barbell Decline Bench Press
1 Set
Barbell Bench Press
6 Sets x 15,12,10,3,8,15 Reps
Praying Chest Press
1 Set
Cable Lower Chest Raise
1 Set
Push Up with Hands to the Side
1 Set
Cable Cross-Over
1 Set
Touch Hands Push Ups
1 Set
Machine Fly
1 Set
Medicine Ball Close Hand Push Ups
1 Set
Dumbbell Single Leg Calf Raises
1 Set
Dumbbell Seated Calf Raise
1 Set
One Leg Tibialis Raises
1 Set
Fri
Biceps / Triceps / Lats
Est. 240 min
15 exercises
Wide Neutral Distant Cable Pull Down
1 Set
Overhand Cable Pull Down
1 Set
Wide Grip Barbell Upright Row
1 Set
Barbell Preacher Curl
1 Set
Cable Reverse Curl
1 Set
Cable Rope Hammer Curl
1 Set
Cable Tricep Pushdown (V-Bar)
1 Set
Weighted Tricep Dip
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Dumbbell One-Arm Preacher Curl
1 Set
Dumbbell One-Arm Tricep Extension
1 Set
Dumbbell Alternating Bicep Curl
1 Set
Dumbbell Tricep Extension (Supine)
7 Sets x 20,15,10,5,10,15,20 Reps
Pull-Up (Hammer Grip)
9 Sets x 543212345 Reps
Dip
9 Sets x 543212345 Reps
Sat
Legs (Light Day)
Est. 35 min
14 exercises
Running
1 Set
Machine Leg Extension
1 Set
Wide Stance Reverse Hack Squats
1 Set
Machine Hip Abduction
1 Set
Machine Calf Raise
1 Set
Machine Seated Calf Raise
1 Set
Machine Leg Press
1 Set
Machine Hip Adduction
1 Set
Machine Leg Curl (Prone)
1 Set
Wide Stance Reverse Hack Squats
1 Set
Glute Kickback
1 Set
One Leg Tibialis Raises
1 Set
Running
1 Set
Machine Leg Press
1 Set
Any
1,xxx,1 = dropset / 00 = failure or max / xx, 123 = increase weight per set / for Legs 1 = low, 2 =
Est. 0 min
0 exercises
This day is empty
