Dr.Destruction family

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Updated: May 12, 2026 at 10:13 AM

Dr.Destruction family

Not a influencer, treat me like your brother 🫶

Follow @DrDestructionworld to stay updated with the latest like and treat trends and news

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#456

Language Ranking

#45

Category Ranking

#23

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Participant Growth (Last 8 Days)

Total: 21.4K

24h growth: -334 2%

Latest Posts

Dr.Destruction family

May 11, 2026, 04:33 PM

pinned «ADDITIONAL GUIDELINES • Water: 3–4 L daily • Sleep: 7–8 hours • Creatine: 5 g daily • Protein: 1 scoop post-workout • Form videos: Refer to DrDestruction Instagram highlights»

Dr.Destruction family

May 11, 2026, 04:33 PM

You’ll receive another complete workout plan within the next 2 days

- Once I add more workouts in my highlights for better understanding 👊

19,700

Dr.Destruction family

May 11, 2026, 04:33 PM

Attendance >>>

15,500

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Dr.Destruction family

May 11, 2026, 04:33 PM

WEEK 3–4 (INTENSITY & OVERLOAD)

Increase each weight by 5–10 %, add supersets.

Day 1 – Chest Superset + Triceps Pump
• Incline Dumbbell Press 4×10 superset Cable Fly 4×12
• Flat Dumbbell Press 3×10
• Bench Press 3×8 (heavy)
• Peck Deck 3×15
• Rope Pushdown 3×12
• Overhead Rope Extension 3×12

Day 2 – Back Superset + Biceps Pump
• Deadlift 4×6 (heavy)
• T-Bar Rows 4×10 superset Wide Lat Pulldown 4×12
• Reverse Grip Lat Pulldown 3×12
• Dumbbell Lawn Mower Row 3×15
• Straight Bar Cable Curls 3×12
• Spider Curls 3×12

Day 3 – Shoulders & Traps Superset + Leg Pump
• Barbell Press 4×10 superset Arnold Press 4×12
• Dumbbell Lateral Raises 3×15
• Cable Lateral Raises 3×15
• Face Pull 3×15
• Plate Shrugs 3×20
• Leg Extension 2×15
• Calf Raises 2×20

Day 4 – Arms Superset + Core
• EZ Bar Curls 4×12 superset Skull Crusher 4×12
• Straight Bar Cable Curls 3×15
• Rope Pushdown 3×15
• Overhead Rope Extension 3×15
• Plank 3×1 min
• Russian Twist 3×20

Day 5 – Legs Heavy Day
• Squats 4×8 (heavy)
• Weighted Lunges 4×10 each
• Wide Leg Press 3×12
• Close Leg Press 3×12
• Single Leg Extension 3×15
• Calf Raises 3×20

Day 6 – Full Body Pump & Cardio
• Bench Press 3×10
• Deadlift 3×8
• Barbell Press 3×10
• Face Pull 3×15
• Rope Pushdown 3×12
• 20 min walk or treadmill

Day 7 – Rest / Walk

16,000

Dr.Destruction family

May 11, 2026, 04:33 PM

📷 Photo

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Dr.Destruction family

May 11, 2026, 04:33 PM

Save this in your gallery

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Dr.Destruction family

May 11, 2026, 04:33 PM

WEEK 1–2 (FORM & CONTROL)

Day 1 – Chest + Triceps Pump
• Flat Dumbbell Press 4×12
• Incline Bench Press 4×10
• Bench Press 3×10
• Cable Fly 3×15
• Peck Deck 3×15
• Skull Crusher 3×12
• Rope Pushdown 3×12

Day 2 – Back + Biceps Pump
• Deadlift 4×8
• T-Bar Rows 4×10
• Wide Grip Lat Pulldown 4×12
• Reverse Grip Lat Pulldown 3×12
• Dumbbell Lawn Mower Row 3×15
• EZ Bar Curls 3×12
• Spider Curls 3×12

Day 3 – Shoulders & Traps + Leg Pump
• Barbell Press 4×10
• Arnold Press 3×12
• Dumbbell Lateral Raises 3×15
• Face Pull 3×15
• Barbell Shrugs 3×15
• Leg Extension 2×15
• Calf Raises 2×20

Day 4 – Arms + Core
• Single-Arm Dumbbell Curls 4×12
• Incline Curls 3×12
• Straight Bar Cable Curls 3×15
• Overhead Rope Extension 3×15
• Straight Bar Pushdown 3×15
• Plank 3×1 min
• Leg Raise 3×20

Day 5 – Legs + Calves
• Squats 4×10
• Weighted Lunges 4×12 each
• Wide Leg Press 3×12
• Close Leg Press 3×12
• Single Leg Extension 3×15
• Calf Raises 3×20

Day 6 – Full Body Pump
• Bench Press 3×12
• Deadlift 3×10
• Barbell Press 3×12
• Dumbbell Lateral Raises 3×15
• Rope Pushdown 3×12
• Plank 3×1 min

Day 7 – Rest / Active Recovery
• Walk 5 000–8 000 steps
• Stretch / Foam Roll / Mobility

9,680

Dr.Destruction family

May 11, 2026, 04:33 PM

Breakfast
4 Egg Whites + 2 Whole / Paneer Bhurji + 2 Rotis + Banana + 5 Almonds
Add 1 spoon PB + extra banana


Lunch
Rice (1 cup) + Dal/Chole + Veg/Chicken + Curd + Salad


Snack
Coffee + Fruit + Roasted Chana


Pre-Workout
1 Banana + Whey

Dinner
2 Rotis + Paneer / Chicken + Veg


Bedtime
Milk / Soy Milk

- Gain (+200 kcal)

:Add 1 spoon PB + extra banana ( breakfast)
:Add ½ cup rice ( lunch )
:Add banana + nuts ( snack )
:Add ½ bowl rice ( dinner )
:Add nuts ( bedtime )

-Loss (–200 kcal)

:Skip roti / PB ( breakfast )
:Remove curd or rice ( lunch )
:Only fruit + tea ( snack )
:skip rice ( dinner )
:Plain milk only ( bedtime )

8,680

Dr.Destruction family

May 11, 2026, 04:33 PM

Dropping phase II today 💪

9,000

Dr.Destruction family

May 11, 2026, 04:33 PM

ADDITIONAL GUIDELINES
• Water: 3–4 L daily
• Sleep: 7–8 hours
• Creatine: 5 g daily
• Protein: 1 scoop post-workout
• Form videos: Refer to DrDestruction Instagram highlights

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