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Pump Time
Bulking
Advanced
Machine strength
Plan Details
The Pump Time routine by gabispoli is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Biceps3, Triceps3, Shoulders3, Chest3, Back3
Est. 81 min
14 exercises
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Any
Biceps1, Triceps1, Shoulders1, Chest1, Back1
Est. 87 min
15 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Any
Legs1, But1, Abs1
Est. 58 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Any
Legs2, But2, Abs2
Est. 68 min
12 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bridge
3 Sets
Cable Side Bend
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Any
Biceps2, Triceps2, Shoulders2, Chest2, Back2
Est. 86 min
15 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Any
Legs3, But3, Abs3
Est. 57 min
10 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Bridge
3 Sets
Machine Leg Press
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
