STAMPER - JEFIT

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STAMPER - JEFIT

STAMPER

Bulking

Advanced

Machine strength

Plan Details

The STAMPER routine by sstamp is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Any

Legs

Est. 106 min

17 exercises

Barbell Kneeling Jump Squat Demonstration

Barbell Kneeling Jump Squat

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets

Machine Leg Press Demonstration

Machine Leg Press

3 Sets

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 8 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 8 Reps

V satisfy Demonstration

V satisfy

3 Sets x 8 Reps

butt kick back aussie Demonstration

butt kick back aussie

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Smith Machine One-Arm Row Demonstration

Smith Machine One-Arm Row

3 Sets x 8 Reps

Any

Abs

Est. 21 min

4 exercises

Hanging Pike Demonstration

Hanging Pike

3 Sets

P90x Demonstration

P90x

3 Sets

Side Bridge Demonstration

Side Bridge

3 Sets

Hip Raise Demonstration

Hip Raise

3 Sets x 8 Reps

Any

Arms

Est. 125 min

20 exercises

biceps ladder Demonstration

biceps ladder

5 Sets x 8 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

5 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

5 Sets

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

3 Sets

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets

Barbell Curl Demonstration

Barbell Curl

5 Sets

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets

Cable Preacher Curl Demonstration

Cable Preacher Curl

3 Sets

Machine Dip Demonstration

Machine Dip

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 8 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

3 Sets x 8 Reps

Any

Back

Est. 102 min

17 exercises

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 8 Reps

hammer strength under hand close grip

3 Sets x 8 Reps

Hammer strength close grip pull down

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

3 Sets

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Any

Chest

Est. 143 min

22 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Smith machine decline bench Demonstration

Smith machine decline bench

4 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets

Leverage Chest Press Demonstration

Leverage Chest Press

3 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets

Machine Fly Demonstration

Machine Fly

4 Sets

Exercise Dome Push-Up Demonstration

Exercise Dome Push-Up

3 Sets x 8 Reps

hammer strength wide machine Demonstration

hammer strength wide machine

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

crunch grip barbell Demonstration

crunch grip barbell

3 Sets x 8 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

3 Sets x 8 Reps

Any

Shoulders

Est. 149 min

23 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

5 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

5 Sets

Barbell Shrug Demonstration

Barbell Shrug

4 Sets

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

5 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

2 Sets

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 8 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

2 Sets

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 8 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

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