Pub Brawler

Pub Brawler Workout
An 18-week strength and hypertrophy program alternating between 4-day and 3-day weeks. The 4-day week includes BENCH + BICEPS, DEADS, SQUAT, and OVERHEAD PRESS + TRICEPS, focusing on compound lifts and targeted muscle work. The 3-day week features a COMPOUND day (low-rep, high-weight lifts), BODYWEIGHT (pull-ups, push-ups, squats), and ARMS (high-rep biceps/triceps isolation). Designed for intermediate to advanced lifters, it builds strength, size, and endurance with progressive overload and balanced recovery.

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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

Week 17

Week 18

Bench Press (Barbell)

Spoto Press

Bicep Curl (EZ Bar)

Incline Bench Press (Barbell)

Bench Press (Wide Grip)

Bench Press (Close Grip)

Lat Pulldown

Burpee

BENCH + BICEPS

Good Morning

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Seated Wide-Grip Row (Cable)

Wide Grip Lat Pulldown

Kroc Row

Shrug (Barbell)

DEADS

Y Raise (Dumbbell)

Overhead Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

French Press

Lateral Raise (Dumbbell)

Upright Row (Barbell)

OHP + TRICEPS

Squat (Barbell)

Barbell Row

COMPOUND LIFTS

BODYWEIGHT

Lying Leg Curl

Zercher Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Neck Curl

Neck Extension

SQUAT

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Tricep Kickback

ARMS DELOAD

JM Press

Preacher Curl (Barbell)

ARMS

Walk

COMPOUND LIFTS DELOAD

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