DR.
DESTRUCTION
👑 A D VA N C E D G Y M R AT A R C P R O G R A M 👑
DURATION COMPOUNDS REST ISOLATIONS REST TARGET TIER
75-100 Mins 2-3 Mins 45-75 Secs Advanced Elite
PUSH DAY (HIGH VOLUME HYPERTROPHY)
EXERCISE SETS × REPS REST INTERVAL
Bench Press 4 Sets × 6-8 Reps 2-3 Min (Compound)
Incline Bench Press 4 Sets × 8 Reps 2-3 Min (Compound)
Flat Dumbbell Press 4 Sets × 8-10 Reps 2-3 Min (Compound)
Incline Dumbbell Press 4 Sets × 10 Reps 2-3 Min (Compound)
Incline Dumbbell Press & Fly Superset 3 Sets × 10-12 Reps 45-75 Sec (Isolation)
Pec Deck 3 Sets × 12-15 Reps 45-75 Sec (Isolation)
Cable Fly 3 Sets × 15 Reps 45-75 Sec (Isolation)
Dumbbell Shoulder Press 4 Sets × 8-10 Reps 2-3 Min (Compound)
Cable Lateral Raises 4 Sets × 15 Reps 45-75 Sec (Isolation)
Single Arm Cable Lateral Raises 3 Sets × 15 Reps 45-75 Sec (Isolation)
Rope Pushdown 3 Sets × 12-15 Reps 45-75 Sec (Isolation)
Overhead Rope Extension 3 Sets × 12-15 Reps 45-75 Sec (Isolation)
DR. DESTRUCTION • ADVANCED GYMRAT ARC Page 1 of 3
PULL DAY (COMPLETE BACK & ARM ANNIHILATION)
EXERCISE SETS × REPS REST INTERVAL
Deadlift 4 Sets × 5 Reps 2-3 Min (Compound)
Wide Grip Lat Pulldown 4 Sets × 8-10 Reps 2-3 Min (Compound)
Close Grip Lat Pulldown 3 Sets × 10 Reps 2-3 Min (Compound)
Single Arm Lat Pulldown 3 Sets × 12 Reps 2-3 Min (Compound)
Seated Cable Row 4 Sets × 10 Reps 2-3 Min (Compound)
T-Bar Row 4 Sets × 8 Reps 2-3 Min (Compound)
Chest Supported Row 3 Sets × 12 Reps 2-3 Min (Compound)
Straight Arm Pulldown 3 Sets × 15 Reps 45-75 Sec (Isolation)
EZ Bar Curl 3 Sets × 10 Reps 45-75 Sec (Isolation)
Spider Curl 3 Sets × 12 Reps 45-75 Sec (Isolation)
Incline Curl 3 Sets × 12 Reps 45-75 Sec (Isolation)
Cable Wrist Roller 3 Sets 45-75 Sec (Isolation)
LEGS DAY (MASSIVE VOLUME LOWER BODY)
EXERCISE SETS × REPS REST INTERVAL
Bench Squat 4 Sets × 8 Reps 2-3 Min (Compound)
Wide Stance Leg Press 4 Sets × 10 Reps 2-3 Min (Compound)
Close Stance Leg Press 3 Sets × 12 Reps 2-3 Min (Compound)
Single Leg Extension 3 Sets × 15 Reps 45-75 Sec (Isolation)
Leg Extension 3 Sets × 15 Reps 45-75 Sec (Isolation)
Weighted Lunges 3 Sets × 12 Steps Each Leg 2-3 Min (Compound)
Calf Raises 5 Sets × 15-20 Reps 45-75 Sec (Isolation)
DR. DESTRUCTION • ADVANCED GYMRAT ARC Page 2 of 3
KEEP IN MIND UNIVERSAL RULES
• Advanced Only: High volume designed for experienced • 5-10 Minutes precise dynamic warm-up before lifting.
trainees. • 1-3 Acclimation/Warm-up sets prior to heavy compound
• Overload Mandatory: Progression in load/reps must be work.
tracked. • Track metrics meticulously; push identical block for 4-8
• To Failure: Take the absolute last set of isolation weeks.
movements to failure. • Consistency overrides everything. Prioritize form over
• Recovery: Critical tier sleep and surplus/maintenance mindless ego weight.
fuel required.
DR. DESTRUCTION • ADVANCED GYMRAT ARC Page 3 of 3