Redwood Destruction (Rape of the Muscles)

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday: Chest, Cardio, and Abs
Tuesday: Arms, Cardio, and Abs
Wednesday: Legs, Cardio, and Abs
Thursday: Shoulders, Cardio, and Abs
Friday: Back, Cardio, and Abs
Saturday: Off
Sunday: Off

Core Lifts: Bench, Squat, Deadlift
Weeks 1-2, 70%: 5 sets of 4 reps
Weeks 2-4, 80%: 5 sets of 3 reps
Weeks 5-6, 90%: 5 sets of 2 reps

The reps for the secondary (Accessory) work do not change

Day 2
Day 5
Day 1
Day 3
Day 4

Chest, Cardio, Abs 6 exercises, 1 hr 8 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s

Arms, Cardio, Abs 12 exercises, 1 hr 53 mins

Barbell Curl	5x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x5 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Cable One-Arm High Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s

Legs, cardio, Abs 10 exercises, 1 hr 41 mins

Barbell Squat	5x5 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x10 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s

Shoulders, Cardio, Abs 8 exercises, 1 hr 20 mins

Barbell Military Press	5x5 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Weight Plate Front Raise	3x10 reps	rest: 60s
Cable Reverse Fly	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s

Back 8 exercises, 1 hr 21 mins

Barbell Deadlift	5x5 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Leverage Machine High Row	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s