Brown Street Barbell’s Myorep Madness

Brown Street Barbell’s Myorep Madness is a high-intensity hypertrophy system built for lifters who don’t just train hard—they train with intent. This program blends a Push–Pull–Limb split with strategic use of myo-rep match sets, allowing you to accumulate maximum effective volume while keeping overall fatigue in check. Every session is designed to deliver a mix of heavy tension, deep stretch, and metabolic stress—the three pillars of muscle growth—while still driving performance through progressive overload and rep PRs.

At its core, this is a program that lives right on the edge of maximum recoverable volume. Compounds are pushed hard, isolations are driven with myo-reps, and each muscle group is trained with enough frequency to grow without unnecessary redundancy. The result is a system that prioritizes stimulus quality over junk volume—giving you more growth per set while keeping sessions efficient and purposeful.

Volume is distributed to emphasize balanced development with a slight bias toward high-impact hypertrophy zones. Chest is brought up to a true growth range with approximately 15 effective sets per week, combining incline pressing, dips, and lengthened-position fly work. Back work sits around 12 sets, driven by chins, rows, and pullovers to cover both vertical and horizontal pulling patterns. Delts are trained comprehensively, with around 8 sets for the side delts, 6+ direct sets for the rear delts, and additional front delt work from pressing, ensuring complete shoulder development and long-term joint health.

Lower body training is split across two limb days, allowing for both high output and better recovery. Quads receive approximately 16 effective sets through a mix of belt squats, lunges, and extensions, while hamstrings are hit with roughly 12–13 sets using a combination of lengthened (hinge), shortened (curl), and eccentric overload (Nordic) work. Calves are trained with consistent frequency, landing around 10 effective sets weekly.

Arm training is aggressive by design, with both biceps and triceps falling in the 13–15 set range when accounting for both direct work and compound carryover. This makes the program particularly effective for bringing up arm size, though it also requires attention to recovery, especially when training with high intensity and myo-rep techniques.

Ultimately, Myorep Madness is not a beginner program—it’s a high-effort, high-stimulus system built for lifters who understand how to push close to failure while managing fatigue. When executed properly, it delivers a powerful combination of mechanical tension, metabolic stress, and frequency, making it an extremely effective approach for hypertrophy during both cutting and maintenance phases.

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Week 1

Week 2

Week 3

Week 4

Mammoth SLDL

Nordic Curl

Sissy Squat (Weighted)

Donkey Calf Raise

Limb

Standing Pullover (Cable)

Face Pull

Upright Row (Cable)

Ab Wheel

Pull

Bench Press (Barbell)

Ring Push Up

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Modified Dragon Fly

Push

Belt Squat

Leg Extension

Lying Leg Curl

Standing Calf Raise

Rack Chin Ups

Hammer Curl (Dumbbell)

Incline Cambered Bar Bench

Dip (Weighted)

Dip (Bodyweight)

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