Al's Superperstar Routine
Bulking
Intermediate
Machine strength
Plan Details
The Al's Superperstar Routine routine by almirm is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program was designed based upon research into the most popular workout rotines used by the world's bodybuilding champions. This training plan is combining 3 different methods of weightlifting: 1. Strength Training into the 6-8 rep range 2. Volume Training into the 8-12 rep range 3. High Volume Training into the 12-15 rep range. For someone who has some training behind them, going from low rep range to higher rep range and repeat the cycle two or three times, can allow you to build muscle mass, gain strenght and lose fat at an incredibly high pace, provided you're following a proper nutritional protocol with the plan as well. How to use: On each excercise 1st sets are designed to warm the targeted muscle so always use a lighter weight for 12-15 reps On the second rep use a slightly heavier weight. 3rd and 4th rep are considered as heavy set, so use a weight heavy enough to reach muscle failure between 6-8 rep. If you can do more than 8 reps increase the weight, if you can't reach 6 reps reduce the weight. PS: Day 1 is divided on each set per excercise so you can understand it better how the plan and the rest time works.
Routine detail
Day 1
Chest and Biceps
Est. 114 min
28 exercises
Barbell Incline Bench Press
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set x 12 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Barbell Curl
1 Set x 15 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Barbell Preacher Curl
1 Set x 12 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Day 2
Back and Triceps
Est. 69 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,8 Reps
Cable Seated Row
4 Sets x 12,8,8,8 Reps
Barbell Bent-Over Row
4 Sets x 12,8,8,8 Reps
Barbell Deadlift
4 Sets x 12,8,8,8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,12,8,8,8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12,8,8,8 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12,8,8,8 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Quads, Hamstrings and Calves
Est. 69 min
7 exercises
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 12,8,8,8 Reps
Smith Machine Squat
4 Sets x 12,8,8,8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12,8,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,8,8,8 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 5
Shoulders, Forearms and Abs
Est. 81 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 15,12,8,8 Reps
Smith Machine Shoulder Press
4 Sets x 12,8,8,8 Reps
Machine Reverse Fly
4 Sets x 12,8,8,8 Reps
Cable Upright Row
4 Sets x 12,8,8,8 Reps
Barbell Reverse Curl
4 Sets x 20,15,12,12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 15,12,12,12 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
