Physique Athlete Jason Goodale Workout Routine & Diet Revealed!

Trimmed&Toned Team.

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Jason Goodale’s Workout Routine:

I also do cardio 3-4 times a week on an empty stomach first thing in the morning around 05:30-06:00.

Monday: Chest And Biceps

Pec Deck – 4 sets of 8/10 reps (1 set is 30 reps for warms up)
Flat Bench – 4 sets of 8 Reps
Incline Bench – 4 sets of 8 Reps
Chest Dips – 4 sets of 8/10 Reps
Hammer Curls – 4 Sets of 8 Reps
EZ Preacher Bar Curls – 4 Sets of 8 Reps
Wide Grip Curls – 4 sets of 8 Reps
Alternating Dumbbell Curls – 4 sets of 8 reps

Tuesday: Hamstrings And Calves

Machine Leg Curl – 6 Sets of 4-6 Reps
Stiff Leg Deadlifts – 6 sets of 4-6 Reps
Incline Lying Leg Curl – 6 Sets of 4-6 Reps
Seated Calf Raises – 4 Sets × 20 Reps
Leg Press Calf Raises – 4 Sets × 20 Reps
Calf Machine Raises – 4 Sets × 20 Reps

Wednesday: Back And Triceps

Pulldowns – 4 Sets × 12 Reps
Pull Ups – 4 Sets × 12 Reps
Cable Row – 4 Sets × 12 Reps
Close Grip Bench Press – 4 Sets × 8/10 Reps
Tricep Pushdowns – 4 Sets × 8/10 Reps
EZ Bar Skullcrusher – 4 Sets × 8/10 Reps
Cable Kickback – 4 Sets × 8/10 Reps

Thursday: Rest Day

Friday: Shoulders And Abs

Military Press – 4 Sets of 8 Reps
Front Raises – 4 Sets of 8 Reps
Lateral Raises – 4 Sets of 8 Reps
Reverse Pec Deck – 4 Sets of 8 Reps
Hanging Leg Raises – 4 Sets of 20 Reps
Rope Crunches – 4 Sets of 20 Reps
Frogkicks – 4 Sets of 20 Reps

Saturday: Quads And Calves

Squats – 6 Sets – 15-20 Reps
Leg Extensions – 6 Sets × 15-20 Reps
Leg Press – 6 sets of 15-20 Reps
Walking Lunges – As many as it takes till failure
Hack Squats – 4 Sets of 15-20 Reps
Seated Calf Raises – 4 Sets × 20 Reps
Leg Press Calf Raises – 4 Sets × 20 Reps
Calf Machine Raises – 4 Sets × 20 Reps

Sunday: REST DAY

What Is A Typical Daily Diet?

I use a combination of moderate carbs, high protein and moderate fats. I find this method better for my results.

5:15 AM: Wake Up:
1 Scoop of NRG Fuel 100% BCAA & Glutamine (500ml) of cold water

7 AM: Breakfast:
50g of oats mixed with 1 Scoop of Banana TTP Anabolic and 250-350ml of skimmed milk
Fish Oil 3 grams, Multi-Vitamin, 500ml of water

9 AM: Mid-Morning:
5 boiled eggs with 125g of tilda basmati rice
500ml of water

11 AM: Morning:
1 chicken breast with 50g of Quinoa
75g of Walnuts

1 PM: Preworkout Shake:
1 Scoop of TTP Anabolic

2pm: Workout

3 PM: Post Workout:
2 Scoops of TTP Anabolic

5 PM: Dinner:
200g Lean Turkey Mince
1 small Sweet Potato

7:30 PM: Evening:
1 Turkey Breast
Salad and Greens

9:30 PM: Evening:
1 Scoop of NRG Fuel Casein
Multi-Vitamin

10:30 PM: (30 Minutes Before Bedtime)
ZMA
1 Scoop of NRG Fuel 100% BCAA & Glutamine (500ml) of cold water