Brick Shithouse

Hi. Before we get started allow me to answer some immidiate questions you may have about the program:

Q) What kind of physique does this program create.
A) Brick Shithouse. Squared off, overbuilt for whatever task your menial day requires, and will stay around untill the land is inevitably bought out by a real estate developer (significant other) and wants to change the landscape (placate her uneducated and unbearable mother-in-law).

Q) What kind of results will I get from this?
A) Brick Shithouse. You will be mighty and withstand all attempts at assassination via biological, chemical, and small arms fire that a redneck town can throw at you. Assuming you put the work in for you to create a brick building. Otherwise you'll collapse like a crouton.

Q) What kind of diet should I adopt when on this program?
A) Brick Shithouse. (Shocker, I know.) Beef, beans, eggs, milk, spinach, chicken, unattended small mammals, rice, potatoes, etc. Also housing an entire large pizza once in a blue moon isn't a bad idea. Not a great one either but I'm not your father, do what you want.

Q) How long is every workout? 
A) On the main lifting days - i.e., OHP, Bench, Row, Squat - anywhere from an hour to 2 hours depending on rest times, how much you want to avoid responsibilities, and other miscellaneous constraints. Off days an 1-1.5 hours. 


Core mechanics are as follows:


This lifting schedule was created to work within the confines of a Compressed work week (12 hour shifts, 3/4 days are week) But if you don't have to worry about that kind of time bottleneck in your life then more power to you. 

First two lifts follow a standard "Strong lifts" progressive overload mixed with Texas Methodology of relaxed weight and feeling how the set works in your body. Adding weight is great and is an amazing marker for progress, but adding weight at the cost of damage to the body via bad technique or just not being prepared is how you end up in a quagmire of depression and early steroid abuse. In the early days you'll be adding weight on the big lifts every time you get under/over the bar, and your supplementary lifts will have weight added after sucessully completing 8 reps, 10, reps, and 12 reps. 



The first two are also known as "Mandatory Minimums" and must be completed on a lift day. "But what if I'm tired." Boot up bud; perseverance now is a 405 raw deadlift sooner than you think.

Technical days are there to help in active recovery and provide skills work. Do not push too hard on these days, just put some effort  in moving around, gain some mobility. Ignoring mobility is a crime and only. Hinders you in the future.

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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

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Overhead Press (Barbell)

Good Morning

Pull-Up (Bodyweight)

Kroc Row

Upright Row (Barbell)

OHP 1

Incline Curl (Dumbbell)

21s (EZ Bar)

Hammer Curl

Ab Roller

Cable Crunch

Leg Raise (Captain's Chair)

Offset Walk

Bicep / Core

Clean (Barbell)

JM Press

Tricep Rope Push Down (Cable)

French Press

Landmine Twist

Technical 2

Deadlift (Barbell)

Pullover (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Chest Fly (Cable)

Deadlift 1

Seated Wide-Grip Row (Cable)

Back Extension (Weighted)

Lat Pulldown

Overhead Press 2

Bent Over Row (Barbell)

Hack Squat

Bulgarian Split Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Row 2

Hanging Leg Raise

Tricep / Core

Zercher Squat (Barbell)

Leg Extension

Hamstring Curl

Seated Calf Raise

Row 1

Bench Press (Dumbbell)

Rear Delt Row

Lateral Raise (Cable)

Arnold Press

Bench 1

Decline Bench Press (Barbell)

Chest Press (Machine)

Deadlift 2

Bench Press (Barbell)

Front Raise (Cable)

Standing Behind Neck Shoulder Press (Barbell)

Bench 2

Snatch (Barbell)

Concentration Curl

Reverse Bicep Curl (EZ Bar)

Decline Sit Up (Weighted)

Abs Crunch (Machine)

Side Bend (Dumbbell)

Technical 1

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