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The Perfect Routine
Bulking
Intermediate
Barbell
Plan Details
The The Perfect Routine routine by adamduncan is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A lifting routine that combines the elements of PHAT by Dr. Lynn Norton with a simple push/legs/pull approach including Olympic weight lifting adapted for a small home gym
Routine detail
Day 1
PUSH -Power
Est. 67 min
6 exercises
Barbell Bench Press
3 Sets x 4 Reps
Cable Shoulder Extension
3 Sets x 4 Reps
Barbell Push Press
3 Sets x 4 Reps
Dumbbell Decline Fly
3 Sets x 4 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 4 Reps
Day 2
LEGS - Power
Est. 68 min
6 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Kneeling Jump Squat
3 Sets x 4 Reps
Barbell Snatch
3 Sets x 4 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 4 Reps
Machine Leg Extension
3 Sets x 4 Reps
Day 3
PULL - Power
Est. 63 min
6 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Barbell Curl
3 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Weighted Hanging Knee Raise
2 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 4 Reps
T Bar Row
3 Sets x 4 Reps
Day 4
PUSH - Hypertrophy
Est. 46 min
6 exercises
Dumbbell Incline Bench Press
6 Sets x 4 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Day 5
LEGS - Hypertrophy
Est. 43 min
6 exercises
Barbell Squat Jerk
6 Sets x 4 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 6
PULL - Hypertrophy
Est. 45 min
6 exercises
Barbell Bent-Over Row
6 Sets x 4 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Day 7
REST
Est. 0 min
0 exercises
This day is empty
