Routine detail
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
Incline Front Barbell Raises
7 Sets x 1,5,10,15,20,25,1 Reps
Resistance Band Upright Rows
1 Set
One Arm Barbell Fingals Finger Press
3 Sets x 10 Reps
Tue
Cardio / Legs
Est. 44 min
17 exercises
Wide Stance Reverse Hack Squats
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
One Leg Tibialis Raises
1 Set
Wide Stance Reverse Hack Squats
1 Set
Wide Stance Reverse Hack Squats
1 Set
Wed
Back / Triceps
Est. 240 min
15 exercises
Iso Lateral Low Row
1 Set
Push Up Planks
9 Sets x 543212345 Reps
Thu
Cardio / Chest
Est. 37 min
16 exercises
Dumbbell Wide Grip Bench Press Fly
1 Set
Praying Chest Press
1 Set
Push Up with Hands to the Side
1 Set
Touch Hands Push Ups
1 Set
Medicine Ball Close Hand Push Ups
1 Set
Dumbbell Single Leg Calf Raises
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
Sat
Legs (Light Day)
Est. 35 min
14 exercises
Wide Stance Reverse Hack Squats
1 Set
Wide Stance Reverse Hack Squats
1 Set
One Leg Tibialis Raises
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
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