alter09

Sep 19th 2017

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Brutality

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 3
Day 5
Day 1
Day 2
Day 4

Brutal Chest 10 exercises, 1 hr 24 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Bench Leg Pull-In	4x10 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Crunch	2x20 reps	rest: 30s
Plank	3x10 reps	rest: 20s
Treadmill Running	1x0 reps	rest: 25s

Brutal Legs 7 exercises, 57 mins

Barbell Squat	5x8 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Calf Raise	5x15 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	5x8 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s

Brutal Arms 11 exercises, 1 hr 21 mins

EZ Bar Tricep Extension	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dip	3x0 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Machine Ab Crunch	5x10 reps	rest: 60s

Brutal Shoulders 9 exercises, 1 hr 27 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Machine Deltoid Raise	3x10 reps	rest: 0s
Dumbbell Shoulder Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 25s

Brutal Back 6 exercises, 45 mins

Barbell Deadlift	4x8 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s