Sigma grindset ?
Bulking
Intermediate
Barbell
Plan Details
The Sigma grindset ? routine by rockmykyy is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Sigma grindset perma work out 6 days a week. First 3 days, lift heavy more sets. Other 3, more reps less weight. Includes gym and home options.
Routine detail
Mon
Push
Est. 82 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Overhead barbell press
5 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Barbell Curl
5 Sets x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Assisted Chest Stretch
1 Set x 8 Reps
Tue
Pull
Est. 71 min
8 exercises
Barbell Deadlift
5 Sets x 6 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Dynamic Back Stretch
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Extended Arm Child Pose
1 Set x 8 Reps
Cobra
1 Set
Wed
Legs
Est. 69 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Glute Stretch
1 Set x 8 Reps
Quadricep Stretch
1 Set x 8 Reps
Standing Hamstring and Calf Stretch
1 Set x 8 Reps
Thu
Full uper body light
Est. 54 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 16 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 16 Reps
Overhead barbell press
3 Sets x 16 Reps
Decline Crunch
5 Sets x 8 Reps
L-sit hang
2 Sets
Fri
Gym upper body light
Est. 51 min
4 exercises
Barbell Bench Press
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Curl
3 Sets x 20 Reps
Pull-Up
3 Sets x 12 Reps
Fri
Home upper body light
Est. 58 min
4 exercises
Push-Up
5 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Sat
Home legs light
Est. 63 min
6 exercises
Barbell Squat
3 Sets x 20 Reps
Kettlebell Pistol Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Bridge
3 Sets
Bodyweight Calf Raise
3 Sets x 40 Reps
L-sit hang
2 Sets
Sat
Gym legs light
Est. 57 min
5 exercises
Barbell Squat
3 Sets x 16 Reps
Dumbbell Lunge
3 Sets x 16 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 12 Reps
Sun
Rest ?
Est. 0 min
0 exercises
This day is empty
