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Shaggz Standard Routine
Bulking
Intermediate
Barbell
Plan Details
The Shaggz Standard Routine routine by SustainableForm is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 Day routine focused on the 4 main lifts with included accessory exercises to maintain muscle mass. Daily Set/Rep are decided based on intuition and feelings for that day.
Routine detail
Day 8
Bench Day
Est. 48 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weighted Push Ups
2 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Day 8
Squat Day
Est. 102 min
8 exercises
Rowing
1 Set
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Farmers Walk
2 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Jump Rope
2 Sets x 8 Reps
Day 8
Press Day
Est. 63 min
11 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
3 5 7 Dumbbell Bench Press
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Resistance Band Dislocations
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Day 8
Deadlift Day
Est. 44 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
TRX Facepull
3 Sets x 8 Reps
Resistance Band Pull Aparts
3 Sets x 8 Reps
