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G-S-D*
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The G-S-D* routine by MontazJD is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Mon
Chest, Back and Abs
Est. 0 min
12 exercises
Walking
5 Sets
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Barbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 14,12,10,8,6 Reps
Machine Iso Lateral High Row
5 Sets x 14,12,10,8,6 Reps
Machine Fly
5 Sets x 14,12,10,8,6 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Leg Raise
5 Sets x 14,12,10,8,6 Reps
Weight Plate Russian Twist
5 Sets x 14,12,10,8,6 Reps
Machine Ab Crunch
5 Sets x 14,12,10,8,6 Reps
Tue
Arms, Forearms, Shoulders and Abs
Est. 0 min
11 exercises
Walking
4 Sets
Indoor Cycling
4 Sets
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Wed
Legs, Lower Back and Abs
Est. 0 min
11 exercises
Walking
3 Sets
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
incline back extension
3 Sets x 12 Reps
Thu
Chest, Back and Abs
Est. 0 min
10 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Dumbbell Fly
5 Sets x 14,12,10,8,6 Reps
T Bar Row
5 Sets x 14,12,10,8,6 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Fri
Arms, Forearms, Shoulders and Abs
Est. 0 min
9 exercises
Walking
5 Sets
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Barbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 14,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Shoulder Shrug
5 Sets x 14,12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 14,12,10,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Sat
Legs, Lower Back and Abs
Est. 0 min
11 exercises
Walking
1 Set
Machine Leg Press
5 Sets x 14,12,10,8,6 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Lunge
5 Sets x 14,12,10,8,6 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Cable Seated Row
5 Sets x 14,12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
