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Undulating Pump
Bulking
Advanced
Machine strength
Plan Details
The Undulating Pump routine by masZUL is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Undulating Periodization for max hypertrophy. Legs and Back days should be periodized to your goals (rotating strength/hypertrophy/CNS as desired). I go back and forth between strength and HT a couple times before hitting an occasional CNS day. Strength days should focus on lower reps w/ heavier weight (ie. 3-5 reps) HT days should be more moderate weight and reps (ie. 8-15) CNS days work on speed and explosive movements
Routine detail
Day 1
Legs
Est. 59 min
7 exercises
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Stiff Leg DL
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Leg Press NARROW
4 Sets x 8 Reps
Leg Ext. Bottom partials
4 Sets x 15 Reps
Leg Press WIDE
4 Sets x 20 Reps
Leg Ext Top Half
4 Sets x 15 Reps
Day 2
Chest/Shoulders Heavy
Est. 53 min
7 exercises
Hex Press
4 Sets x 8 Reps
Slight Incline Press
4 Sets x 6 Reps
Slight Decline Press
4 Sets x 5 Reps
Smith p/u w/ 6" ramp up AMAP
2 Sets x 100 Reps
DB/Cable Combo Side Laterals
3 Sets x 12 Reps
Standing rack press (noise height)
3 Sets x 5 Reps
Rear delt hang-and-swings
1 Set x 100 Reps
Day 3
Back
Est. 46 min
6 exercises
Meadows row
4 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Stretch pulldown
4 Sets x 8 Reps
2-Rope Cable Pullover
4 Sets x 8 Reps
DB Shrug
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 10 Reps
Day 4
Chest/Shoulders Hypertrophy
Est. 57 min
7 exercises
Hammer/machine press
6 Sets x 12 Reps
Pec Minor Dip
4 Sets x 10 Reps
Bent-Over Side Lateral
4 Sets x 20 Reps
DB hex press
4 Sets x 10 Reps
Face pull with band
4 Sets x 10 Reps
6 ways
3 Sets x 10 Reps
Over & back (w/ band)
3 Sets x 20 Reps
Day 5
Arms
Est. 51 min
8 exercises
Rope push down
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dips
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
