Intermediate–AdvancedFree

Brief but Brutal

Workouts 30-40 mins. 10x10 style. Four week cycles. Each cycle, swap out the secondary exercises with new ones. Feel free to choose other deadlift variations.

Ja B.· Jul 2025

Free on iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Advanced, Intermediate

Goal

Muscle, Women's

Equipment

Garage Gym

Session length

40 min

Get as big as possible with as little gym time as needed. Meant to be used for getting bigger and stronger when all you have is a lunch break.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Quadriceps

14.4%

Glutes

11.2%

Front Delts

11.2%

Triceps

10.8%

Middle Delts

9.9%

Chest

9.6%

Hamstrings

9.4%

Abs

5.5%

Upper Back

4.2%

Lats

3.6%

Adductors

3.3%

Lower Back

Rear Delts

1.7%

Biceps

1.4%

Forearms

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	10 reps	@6
		3	10 reps	@7
		2	10 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9
2	Walking Lunge	1	200 reps	—
3	Abs Crunch (Bodyweight)	1	100 reps	—

#	Exercise	Sets	Reps	Load
1	Trap Bar Deadlift	1	10 reps	@6
		1	10 reps	@6.5
		2	10 reps	@7
		1	10 reps	@7.5
		2	10 reps	@8
		2	10 reps	@8.5
		1	10 reps	@9
2	Chin-Up (Bodyweight)	1	100 reps	—
3	Farmer's Walk (Weighted)	1	5 reps	—

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	2	10 reps	@6
		1	10 reps	@6.5
		2	10 reps	@7
		1	10 reps	@7.5
		2	10 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9
2	Lateral Raise (Dumbbell)	3	8 reps	—
3	Face Pull	2	15 reps	—
4	Ring Row	1	100 reps	—

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	10 reps	@6
		1	10 reps	@6.5
		2	10 reps	@7
		1	10 reps	@7.5
		2	10 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9
2	Bench Press (Close Grip)	2	15 reps	—
3	Cable Low Row	3	12 reps	—
4	Dip (Bodyweight)	1	100 reps	—

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Brief but Brutal is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Brief but Brutal is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Brief but Brutal is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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