Undulating Pump

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 5
Day 3
Day 2
Day 4
Day 1

Legs 7 exercises, 59 mins

Machine Leg Curl (Prone)	5x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x15 reps	rest: 60s
	4x20 reps	rest: 60s
	4x15 reps	rest: 60s

Chest/Shoulders Heavy 7 exercises, 52 mins

		4x8 reps	rest: 60s
		4x6 reps	rest: 60s
		4x5 reps	rest: 60s
		2x100 reps	rest: 60s
		3x12 reps	rest: 60s
		3x5 reps	rest: 60s
		1x100 reps	rest: 60s

Back 6 exercises, 45 mins

	4x8 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s

Chest/Shoulders Hypertrophy 7 exercises, 56 mins

		6x12 reps	rest: 60s
		4x10 reps	rest: 60s
		4x20 reps	rest: 60s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x20 reps	rest: 60s

Arms 8 exercises, 51 mins

	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s