Brute Force

Breaks plateaus through brute force on the main lifts (Squat, Bench, Deadlift, Overhead Press). To start pick the heavy weight your stuck at and do that for the first 3 sets, then drop the weight for the higher rep range sets. When you can hit 6 reps for the heavy sets add 10 pounds for the Squat and Dead and 5 for the presses. Feel free to switch up the accessory movements but preform them the same way and you might want to switch them on weeks 7-12. I also mean tricep dips. The Rpe’s are a little wonky because this is a lot of bro science. It did in crease my bench by 40lbs so that’s cool. Have a rest day between days 2 and 3 and have 2 rest days between days 4 and 1.

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Squat (Low Bar)

Leg Press (45 Degrees)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Face Pull

1 reviews for Brute Force

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