Real brutal stupid hard program

This program is perfect for those who are searching for a program to combine strength exercises with exercises for bodybuilding. The goal of this program is to increase your strength and enhance your lifts on the three main exercises ( squat - deadlift - bench press ).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

Stiff Leg Deadlift

Lat Pulldown

Seated Wide-Grip Row (Cable)

Single Arm High Row (Cable)

Reverse Wrist Curl (Barbell)

Incline Curl (Dumbbell)

Side Crunch (Cable)

Shoulder Press (Plate Loaded)

Arnold Press

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

Lying Rear Lateral Raise

Shrug (Trap Bar)

Chin-Up (Assisted)

Bicep Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Leg Extension

Leg Curl

Squat (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Pec Fly (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Press (Machine)

Skull Crusher

V-Handle Tricep Pushdown (Cable)

Abs Crunch (Bodyweight)

Decline Bench Press (Barbell)

Preacher Curl (Barbell)

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