Shaggz Standard Routine

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 8
Day 8
Day 8
Day 8

Bench Day 7 exercises, 47 mins

Barbell Bench Press	4x8 reps	rest: 120s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
	2x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x8 reps	rest: 60s

Deadlift Day 7 exercises, 43 mins

Barbell Deadlift	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Press Day 11 exercises, 1 hr 3 mins

Barbell Military Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s
	2x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x8 reps	rest: 60s

Squat Day 8 exercises, 1 hr 41 mins

Rowing	1x0 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	2x8 reps	rest: 60s
	2x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x8 reps	rest: 60s
	2x8 reps	rest: 60s