Gigachad Workout Routine: Sigma Training Plan
Gigachad's workout routine featuring a 5-day gym split, meal plan, and training tips. Learn the exact exercises, sets, and reps to train like a sigma.
Average is not an option. That's the mindset that has made Gigachad (Ernest Khalimov) the internet's most recognized symbol of peak male aesthetics and performance. Standing at an impressive 6'2" and weighing approximately 215 pounds with sub-10% body fat, Gigachad represents the pinnacle of what dedicated training can achieve.
But here's the thing - beyond the memes and the mystique, there's a real philosophy and training approach that has created this legendary physique. Whether you're familiar with Gigachad from social media or you're just starting your fitness journey, this workout routine will show you what it takes to train like the ultimate sigma male.
The Man Behind the Meme
Before we dive into the workout routine, let's talk about what makes Gigachad such a fascinating figure. Ernest Khalimov, the model behind the Gigachad phenomenon, became an internet sensation through a photography project called SLEEK'N'TEARS by Krista Sudmalis. His chiseled jawline, intense gaze, and perfectly proportioned physique quickly became the standard for what many consider the peak male form.
While some debate the extent of digital enhancement in his photos, what's undeniable is the dedication required to build and maintain a physique of this caliber. We're talking about a physique that showcases:
- Massive shoulders that create that coveted V-taper
- Dense, well-defined chest muscles
- Shredded abs with clear separation
- Powerful legs that don't skip leg day
- Arms that fill out sleeves without looking bloated
The Sigma Training Philosophy
The Gigachad workout routine isn't just about lifting weights - it's about embracing the sigma mindset. This means training with intensity, consistency, and an unwavering focus on progressive overload. The workout split I'm about to share is based on the principles that would be necessary to build and maintain a physique of this caliber.
Let's break down what makes this routine special:
High-volume training to stimulate muscle growth
Compound movements that build functional strength
Isolation exercises for detail and definition
Active recovery that keeps you in the gym daily
Gigachad Workout Split
Gigachad Workout Day 1: Chest and Shoulders
- Incline Bench Press: 4 sets of 8-12 reps
- Flat Dumbbell Press: 4 sets of 10-12 reps
- Military Press: 4 sets of 8-10 reps
- Lateral Raises: 4 sets of 12-15 reps
- Cable Flyes: 3 sets of 12-15 reps
- Front Plate Raises: 3 sets of 12-15 reps
- Finisher: 100 push-ups (any way you can get them)
Gigachad Workout Day 2: Back and Traps
- Deadlifts: 5 sets of 5-8 reps
- Weighted Pull-ups: 4 sets of 8-12 reps
- Barbell Rows: 4 sets of 10-12 reps
- Face Pulls: 3 sets of 15-20 reps
- Shrugs: 4 sets of 12-15 reps
- Lat Pulldowns: 3 sets of 12-15 reps
- Finisher: Farmer's Walks, 3 sets of 40 yards
Gigachad Workout Day 3: Legs
- Squats: 5 sets of 5-8 reps
- Romanian Deadlifts: 4 sets of 8-12 reps
- Leg Press: 4 sets of 10-12 reps
- Walking Lunges: 3 sets of 20 steps each leg
- Calf Raises: 5 sets of 15-20 reps
- Leg Extensions: 3 sets of 15-20 reps
- Finisher: 5-minute wall sit
Gigachad Workout Day 4: Arms and Abs
- Close-Grip Bench Press: 4 sets of 8-12 reps
- Preacher Curls: 4 sets of 10-12 reps
- Skull Crushers: 3 sets of 12-15 reps
- Hammer Curls: 3 sets of 12-15 reps
- Weighted Planks: 3 sets of 60 seconds
- Hanging Leg Raises: 4 sets of 15-20 reps
- Finisher: 21s for biceps and triceps
Gigachad Workout Day 5: Full Body Power
- Clean and Press: 5 sets of 5 reps
- Weighted Dips: 4 sets of 8-12 reps
- Barbell Curls: 4 sets of 8-12 reps
- Box Jumps: 4 sets of 8 reps
- Medicine Ball Slams: 3 sets of 15 reps
- Finisher: Prowler Push, 5 sets of 40 yards
The Sigma Diet and Lifestyle
To support this intense training regimen, you need to eat like a champion. The Gigachad diet focuses on:
- Protein intake of 1.5g per pound of body weight
- Clean carbohydrates from rice, potatoes, and oats
- Healthy fats from avocados, nuts, and olive oil
- Minimum of 1 gallon of water daily
- No processed foods or sugar
- 6-8 meals per day
A typical day of eating might look like:
- Breakfast: 8 whole eggs, 2 cups of oatmeal
- Mid-morning: 50g whey protein, 1 banana
- Lunch: 12oz chicken breast, 2 cups rice, 2 cups vegetables
- Pre-workout: 50g whey protein, 2 cups rice
- Post-workout: 50g whey protein, 2 bananas
- Dinner: 12oz salmon, sweet potato, avocado
- Before bed: Casein protein shake
The Mindset That Makes It Work
Remember, building a Gigachad physique isn't just about the workouts and diet - it's about the mindset. Here are the key principles to internalize:
- Consistency over intensity (though we want both)
- Progress over perfection
- Competition only with yourself
- No excuses, no days off
- Focus on the process, not the outcome
This routine is demanding, and that's the point. It's designed to push you beyond your comfort zone, just like the sigma mentality demands. Start with weights you can handle with perfect form and gradually increase the load as you get stronger.
What's Next?
If you're serious about following this routine, here's what you need to do:
Get a full medical check-up to ensure you're ready for intense training
- Take progress photos and measurements
- Start with 60% of your max weights to perfect form
- Follow the diet plan strictly for at least 12 weeks
- Track every workout, every meal, and every measurement
- Get 7-9 hours of sleep every night
- Stay consistent with your supplementation
Building a Gigachad physique isn't about a 30-day transformation - it's about a lifestyle of excellence. Focus on small improvements each day, and become the person you were meant to be. The gym is waiting.
