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Actarus AthleanX Perfect Series + Perfect Workout
Bulking
Beginner
Machine strength
Plan Details
The Actarus AthleanX Perfect Series + Perfect Workout routine by actarus11 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest & Back 1
Est. 0 min
12 exercises
Barbell Bench Press 4 X 6-8-10-12
4 Sets x 6 Reps
Cable Mid Chest Flys 4X15
4 Sets x 15 Reps
Deadlift 4 X 8-6-4-4
4 Sets x 8 Reps
Weighted Pull-ups then Wide Grip Pull-ups Body Weight
4 Sets x 15 Reps
Dumbbell Incline Bench Press 4 X 6-8-10-12
4 Sets x 6 Reps
Cable Flys Low to High 4 X 15
4 Sets x 15 Reps
Cable Rope Seated Rows
4 Sets x 15 Reps
Decline bench press 6-8-10-12
4 Sets x 8 Reps
Cable Flys High to Low 4 X 15
4 Sets x 15 Reps
Wide Grip Lat Pulldown 3 X 10
4 Sets x 10 Reps
Weighted Pushups
3 Sets x 20 Reps
banded crossover push-up
3 Sets x 8 Reps
Day 2
Biceps & Triceps 1
Est. 0 min
12 exercises
Skull Crusher Ath 4X10
4 Sets x 10 Reps
DB Curl Trifecta Sup/Pro/No Money Curl
2 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 20 Reps
Dip
4 Sets x 20 Reps
cable 21
4 Sets x 21 Reps
Triceps Pushaway
4 Sets x 12 Reps
Triceps Drag Pushdown
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Rocking Triceps Pushdown
2 Sets x 12 Reps
DB Incline Curl 2 sets to failure
2 Sets x 15 Reps
Day 3
Legs & Shoulders 1
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 5 Reps
Seated Dumbbell Press 10 X 10 progressively heavy
10 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Delt Stretch Tri Set Rear/Mid/Front
4 Sets x 21 Reps
Barbell Bulgarian squat 1 leg last rep no weights
4 Sets x 10 Reps
DB Cheat Lats
4 Sets x 8 Reps
DB Push Press
4 Sets x 8 Reps
3 way lunges
2 Sets x 8 Reps
Facepull
4 Sets x 20 Reps
Day 4
Chest & Back 2
Est. 0 min
15 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 25 Reps
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 25 Reps
Push-Up
4 Sets x 25 Reps
Cable Seated Row
4 Sets x 25 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Flys High to Low
4 Sets x 15 Reps
chest dips
4 Sets x 15 Reps
Cable Flys Low to High
4 Sets x 15 Reps
Day 5
Biceps & Triceps 2
Est. 0 min
13 exercises
Bar curl
4 Sets x 12 Reps
Triceps Rope Push-Down
4 Sets x 15 Reps
EZ Bar Preacher Curl on Bench
4 Sets x 10 Reps
Cable Overhead Triceps Extension
4 Sets x 15 Reps
Incline Bench Dumbbell Curls
4 Sets x 12 Reps
EZ Bar Skull Crusher 4th set Drop set until failure
4 Sets x 10 Reps
Dumbbell Hammer Curl last set drop set
4 Sets x 12 Reps
Dumbbell Overhead Triceps Extension
4 Sets x 10 Reps
High Cable Curls
4 Sets x 15 Reps
Triceps Cable Bar Pushdown
4 Sets x 15 Reps
Reverse EZ Bar Curl
4 Sets x 40 Reps
Dumbbell Kickback
4 Sets x 40 Reps
Close Grip Pushups
4 Sets x 40 Reps
Day 6
Legs & Shoulders 2
Est. 0 min
15 exercises
Barbell Squats max weight 2 reps then 4X10
5 Sets x 10 Reps
Seated Dumbbell Press 10 X 10 progressively heavy
10 Sets x 10 Reps
Leg extensions 4 X 12
4 Sets x 15 Reps
Lateral Raise Standing
5 Sets x 10 Reps
Wall Squat Weighted
1 Set x 1 Rep
Bending Rear Flys Thumbs Facing In
5 Sets x 10 Reps
Walking Bar Lunges 4 X 20 steps
4 Sets x 20 Reps
Upright Cable Rows
5 Sets x 10 Reps
Lying Hamstring Curl
4 Sets x 10 Reps
Front Raise 1 X 8
1 Set x 8 Reps
Lateral Raise 1 X 8
1 Set x 8 Reps
Read Flys 1 X 8
1 Set x 8 Reps
Upright Rows 1 X 8
1 Set x 8 Reps
Shoulder Press 1 X 8
1 Set x 8 Reps
Calf Raises
4 Sets x 12 Reps
