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
Legs3, But3, Abs3
Est. 57 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
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
Machine Leg Extension
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Any
Biceps3, Triceps3, Shoulders3, Chest3, Back3
Est. 81 min
14 exercises
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
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
Barbell Curl
3 Sets x 8 Reps
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
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Biceps1, Triceps1, Shoulders1, Chest1, Back1
Est. 87 min
15 exercises
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
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
Any
Legs1, But1, Abs1
Est. 58 min
10 exercises
Glute Kickback
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
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
Any
Biceps2, Triceps2, Shoulders2, Chest2, Back2
Est. 86 min
15 exercises
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
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
Any
Legs2, But2, Abs2
Est. 68 min
12 exercises
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
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
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
