Loading...
S.H.G.D.
Bulking
Intermediate
Machine strength
Plan Details
The S.H.G.D. routine by Format is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Snaga, hipertrofija, gore, dole
Routine detail
Day 1
1.DAN - GORE SNAGA
Est. 60 min
7 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Curl
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Day 2
2.DAN DOLE SNAGA
Est. 47 min
5 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 4
4.DAN GORE HYPER
Est. 61 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Jump Rope
1 Set
Day 5
5.DAN HYPER DOLE/ABS
Est. 76 min
11 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Plank
3 Sets
