THE PERFECT WORKOUT
Bulking
Advanced
Machine strength
Plan Details
The THE PERFECT WORKOUT routine by JayAlbertoe is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday Chest and Back Leg Day 1. Calf raises 3 x 12 Each Leg 2.Leg extensions 1st Set 1 x 12 each leg 2nd set 1 x 10 Each Leg 3rd set (Normal Ext) 1 x Dropset (10x10x10) reverse pyramid: Start heavy for 10 reps and then reduce the weight and perform another 10 reps etc 3A: Tempo Squats 1st set 1 x 12 2nd set 1 x Dropset (10 x 10) 3rd set 1 x Dropset (10 x 10) make sure you go slightly heavier 3B: Deficit Split Squats - 3 x 10 Each Leg 4A: DB Goblet (HE) Squat 3 x 12/10/10 4B: (FR) Bulgarian Split Squats 3 x 10 Each Leg 5: Double walking lunges 3 x 24 (12 Steps each side) Bye Bye Legs Finisher A. 60s Leg Only Bike B. 30 A.Squats C. 20 Jump Lunges
Routine detail
Mon
Chest & Back
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Tue
Leg day
7 exercises
Machine Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Wed
Arms
8 exercises
Barbell Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Thu
Rest or Abs
0 exercises
This day is empty
Fri
Shoulders and Back
0 exercises
This day is empty
Sat
Chest and Legs
0 exercises
This day is empty
Sun
Rest
0 exercises
This day is empty
