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The Brutal Barbarian
by Christiaan E.
Program Description
The ultimate hypertrophy program to turn yourself into a barbarian.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 31, 2024 10:22
Last Edited
May 31, 2024 10:32
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
4 Sets
4-10 Reps
@9
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Hammer Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Walking Lunge
2 Sets
20-30 Reps
@9
4
Lying Leg Curl
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 5
1
Leg Press
3 Sets
6-10 Reps
@9
2
Back Extension
3 Sets
10-15 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Power Shrug
2 Sets
5-8 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
@10