pump
Bulking
Intermediate
Barbell
Plan Details
The pump routine by seahorse is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 53 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Plank-ups
1 Set x 25 Reps
Tue
Chest
Est. 56 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Wed
Legs
Est. 43 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Scissor Kick
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
Shoulders
Est. 42 min
6 exercises
Barbell Military Press
5 Sets x 8 Reps
Circuit
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 12 Reps
Fri
Abs
Est. 32 min
5 exercises
Scissor Kick
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Plank-ups
1 Set x 50 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 12 Reps
