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Brutality
Bulking
Advanced
Machine strength
Plan Details
The Brutality routine by alter09 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Mid-Ranged weight and rest 2 Days on, 1 Day off. 5 week program. This is Phase Two of my pyramid program. You'll run this program for 5 weeks. Then you'll move into my Hulk Smash and Destruction programs. Each for 3 weeks. Always lift more each week, even if it's only one set, one exercise. Always keep moving up. Chest day is great. Leg day can be brutal. 40 squats. Arm day your skull crushers and close grip bench are supersetted. Shoulder day your machine lateral raise is supersetted with the front plate raises for 10. Back day is rough. Cardio is twice a week for those trying to stay tight. Do it when it pleases you. Abs and calfs are twice a week. Remember it's 2 days on, 1 day off. You can go 5 days straight 2 days off but it's brutal. Remember you grow outside the gym not in it. Biggest meals breakfast, pre workout, post workout depending on goals.
Routine detail
Day 1
Brutal Chest
Est. 85 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Bench Leg Pull-In
4 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Crunch
2 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 2
Brutal Legs
Est. 58 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Day 3
Brutal Arms
Est. 81 min
11 exercises
EZ Bar Tricep Extension
4 Sets x 8 Reps
EZ Close Grip Bench
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Day 4
Brutal Shoulders
Est. 87 min
9 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
Brutal Back
Est. 45 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
