Real brutal stupid hard program
Power building train program to improve all your lifts and to increase your muscle tissue!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | 10 reps |
| 2 | Stiff Leg Deadlift | 3 | 8 reps |
| 3 | Lat Pulldown | 1 | 10 reps |
| 1 | 15 reps | ||
| 4 | Seated Wide-Grip Row (Cable) | 2 | 15 reps |
| 5 | Single Arm High Row (Cable) | 2 | AMRAP |
| 6 | Reverse Wrist Curl (Barbell) | 2 | AMRAP |
| 7 | Incline Curl (Dumbbell) | 3 | AMRAP |
| 8 | Side Crunch (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 2 | 12+ reps | — |
| 2 | Arnold Press | 3 | 8–10 reps | @9.5 |
| 3 | Lateral Raise (Dumbbell) | 2 | 10–12 reps | — |
| 4 | Lateral Raise (Cable) | 2 | AMRAP | — |
| 5 | Lying Rear Lateral Raise | 3 | AMRAP | — |
| 6 | Shrug (Trap Bar) | 2 | 10–12 reps | — |
| 7 | Chin-Up (Assisted) | 2 | 12 reps | — |
| 8 | Bicep Curl (EZ Bar) | 2 | 10 reps | — |
| 9 | Tricep Rope Push Down (Cable) | 2 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 12–16 reps |
| 2 | Leg Curl | 2 | 12–16 reps |
| 3 | Squat (Barbell) | 2 | 8+ reps |
| 1 | 12+ reps | ||
| 4 | Leg Press (45 Degrees) | 2 | 20 reps |
| 5 | Bulgarian Split Squat (Barbell) | 3 | 10–12 reps |
| 6 | Standing Calf Raise | 3 | 20+ reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Fly (Dumbbell) | 2 | 12 reps | @8.5 |
| 2 | Bench Press (Barbell) | 2 | 6–8 reps | @9 |
| 1 | 12–16 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps | @9 |
| 4 | Decline Bench Press (Barbell) | 3 | 12–16 reps | @9 |
| 5 | Chest Press (Machine) | 2 | AMRAP | — |
| 6 | Skull Crusher | 2 | 12 reps | — |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | AMRAP | — |
| 8 | Abs Crunch (Bodyweight) | 2 | AMRAP | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Real brutal stupid hard program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full 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 80 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.
Real brutal stupid hard program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Real brutal stupid hard program 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.
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