High-Efficiency Hypertrophy (JDY Method)
Bulking
Intermediate
None
Plan Details
The High-Efficiency Hypertrophy (JDY Method) routine by Lord Tutton is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Set structure: Set 1 = 2 RIR Set 2 = 1 RIR Set 3 = AMRAP to true failure Machines preferred for failure. Free weights stop at 1 RIR unless stated. Optional drop set ONLY on final set. Rest 2–3 min compounds, 60–90s isolation
Routine detail
Mon
WORKOUT 1 – CHEST + SIDE DELTS
Est. 158 min
5 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 18 Reps
Cable Lateral Raise
6 Sets x 16 Reps
Treadmill Running
1 Set
Tue
WORKOUT 2 – LEGS
Est. 44 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Wed
Rest day
Est. 0 min
0 exercises
This day is empty
Thu
WORKOUT 3 – BACK + REAR DELTS
Est. 32 min
4 exercises
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Row
2 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 16 Reps
Fri
WORKOUT 4 – SHOULDERS + ARMS
Est. 29 min
5 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Machine Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 14 Reps
Sat
Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
