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Sangram Chougule Workout Routine & Diet Plan 2021

Sangram Chougule

Sangram Chougule is a well-known Indian Professional Bodybuilder and Fitness model. His birthday is December 28, 1979, and he was born in Kolhapur, India. He won Mr. Universe’s title two-time in 2012 and 2014 in the category of 85 kg. He also won the Mr. India title six times and won Mr. Maharastra five times.

Sangram Chougule Achievement

  • Mr. India (2010)
  • Mr. South Asia
  • World Bodybuilding Championships Men (2011): Men Bodybuilding 90 kg
  • Asian and World Bodybuilding and Physique Sports Championships (2011)
  • Asian Men Bodybuilding 85 kg
  • Mr. India (2011)
  • Mr. Asia 5th (2010)
  • Mr. Maharashtra (2011)
  • Mr. Maharashtra (2010)
  • Mr. World  Top 10 (2010)
  • Federation Cup Champion Of Champion (2011)
  • Mr. Pune

Here are the workout routine and diet plan Chougule followed to enhance his fitness, agility, timing, and strength.

Sangram Chougule’s Body Measurement (Body Stats)

Talking about Sangram Chougule’s height and body weight, he stands at 5 ft 8 inches and weighs around 110 kg or 243 lbs. Moreover, he has black hair and black eyes.

Age42 years
Height173 cm (5’8″) or 1.73 m
Weight110 kg or 243 lbs
Chest Size50 inches
Waist Size34 inches
Biceps Size24 inches
Hair ColorBlack
Eye ColorBlack
NationalityIndian
ProfessionProfessional Bodybuilder and Fitness model

Sangram Chougule Workout Routine

Before start, the workout schedule of Sangram Chougule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to warm-up workouts and make sure to cool down by stretching your muscles out. This will support you to perform injury-free workouts or exercises.

Here is Sangram Chougule’s workout routine:-

Monday: Chest Workout

On Monday, he performs a chest routine by doing a total of 5 different workouts.

Here is Sangram Chougule’s chest routine:-

  1. Flat Barbell Bench Press (5 sets, 8 to 15 reps)
  2. Seated Machine Chest Press (5 sets, 10 to 15 reps)
  3. Incline Smith Machine Bench Press (5 sets, 8 to 15 reps)
  4. Pec Deck Machine (5 sets, 10 to 15 reps)
  5. Incline Dumbbell Fly (5 sets, 10 to 15 reps)

Tuesday: Back Workout

On Tuesday, he performs a back routine by doing a total of 5 different workouts.

Here is Sangram Chougule’s back routine:-

  1. Wide Grip Seated Cable Row (5 sets, 8 to 15 reps)
  2. Dumbbell Row (5 sets, 8 to 15 reps)
  3. Wide Grip Seated Lat Pull-Down (5 sets, 10 to 15 reps)
  4. Machine T-Bar Row (5 sets, 10 to 15 reps)
  5. Bodyweight Pull-Up (5 sets, Until Failure)

Wednesday: Shoulder Workout

On Wednesday, he performs a shoulder routine by doing a total of 7 different workouts.

Here is Sangram Chougule’s shoulder routine:-

  1. Seated Smith Machine Overhead Press (5 sets, 8 to 12 reps)
  2. Reverse Pec Deck Machine (4 sets, 10 to 15 reps)
  3. Reverse Dumbbell Fly (4 sets, 10 to 15 reps)
  4. Front Barbell Raise (4 sets, 10 to 15 reps)
  5. Alternating Front Dumbbell Raise (4 sets, 10 to 15 reps)
  6. Hanging Dumbbell Lateral Raise (4 sets, 10 to 15 reps)
  7. Standing Single Arm Cable Lateral Raise (4 sets, 10 to 15 reps)

Thursday: Leg Workout

On Thursday, he performs a leg routine by doing a total of 7 different workouts.

Here is Sangram Chougule’s leg routine:-

  1. Leg Press Machine (5 sets, 8 to 15 reps)
  2. Lying Hamstring Curl (5 sets, 10 to 15 reps)
  3. Dumbbell Goblet Squat (5 sets, 10 to 15 reps)
  4. Smith Machine Stiff Leg Deadlift (5 sets, 8 to 15 reps)
  5. Walking Dumbbell Lunge (4 sets, 10 to 15 reps)
  6. Seated Calf Raise Machine (4 sets, 15 to 20 reps)
  7. Calf Raise on Leg Press Machine (4 sets, 15 to 20 reps)

Friday: Arm Workout

On Friday, he performs an arm routine by doing a total of 6 different workouts.

Here is Sangram Chougule’s arm routine:-

  1. Standing EZ Bar Curl (4 sets, 10 to 15 reps)
  2. Incline Single-Arm Dumbbell Curl (4 sets, 10 to 15 reps)
  3. Single Arm Machine Preacher Curl (4 sets, 10 to 15 reps)
  4. Machine Triceps Push-Down (4 sets, 10 to 15 reps)
  5. Single Arm Dumbbell Triceps Extension (4 sets, 10 to 15 reps)
  6. Diamond Push-Up (4 sets, 10 to 15 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, Sangram Chougule rests and recovers.

Sangram Chougule’s Diet Plan

Sangram Chougule follows a healthy and well-balanced diet plan. He usually eats 6 meals a day, and his diet consists of Eggs, Egg whites, Oatmeal, Whey protein powder, Wheat bread with peanut butter, Chicken, Brown rice, Vegetables, Nuts, etc.

Here is Sangram Chougule’s diet plan:-

  • 1st Meal: 3 whole eggs, 2 cups of egg whites, 2 cups of oatmeal
  • 2nd Meal: 2 scoops of whey protein powder, 2 slices of wheat bread with peanut butter
  • 3rd Meal: 8 ounces of chicken, 2 cups of brown rice, Vegetables
  • 4th Meal: 2 scoops of whey protein powder, 2 bananas
  • 5th Meal: 8 ounces of lean meat with white rice, Vegetables
  • 6th Meal: 3 whole eggs, 1 cup of egg whites, Mixed nuts

FAQ Regarding Sangram Chougule

How many times a week does Sangram Chougule workout?

Sangram Chougule usually works out 5 days a week. His workout includes Back, Shoulder, Leg, Arm, and Chest.

How many calories does Sangram Chougule eat a day?

Sangram Chougule usually eats 5k to 6k calories a day.

How much is Sangram Chougule’s net worth?

Sangram Chougule is a well-known Indian Professional Bodybuilder and Fitness model who has a net worth of 5 million dollars.