Brown Street Barbell’s Cerebral Aggression PPL
Push the edge without falling off it. High-frequency hypertrophy for lifters who train with intent, manage fatigue, and prioritize progress over ego.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Rear Delt Fly (Cable) | 3 | 6–12 reps |
| 1B | Modified Dragon Fly | 3 | AMRAP |
| 1C | Wrist Curls | 3 | 10–30 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 6–10 reps |
| 3 | Nordic Curl | 4 | AMRAP |
| Superset | |||
| 4A | Leg Extension | 4 | 8–20 reps |
| 4B | Sissy Squat | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Face Away Cable Curl | 3 | 6–15 reps |
| 1B | Single Leg Calf Raise (Weighted) | 3 | 10–30 reps |
| 1C | Face Down Lateral Raise | 3 | 6–15 reps |
| 2 | Chin-Up (Weighted) | 4 | 6–10 reps |
| 3 | Chin-Up (Bodyweight) | 3 | 6–15 reps |
| 4 | Meadow Row | 4 | 6–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hammer Curl (Dumbbell) | 3 | 6–12 reps |
| 1B | Decline Crunch (Weighted) | 3 | 6–12 reps |
| 1C | Upright Row (Cable) | 3 | 6–15 reps |
| 2 | Dip (Weighted) | 3 | 6–10 reps |
| 3 | Dip (Bodyweight) | 3 | AMRAP |
| 4 | Incline Bench Press (Dumbbell) | 3 | 6–15 reps |
| 5 | Fly Press (Dumbbell) | 3 | 6–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Single Arm Rear Delt Cable Fly | 3 | 6–15 reps |
| 1B | Donkey Calf Raise | 3 | 10–30 reps |
| 2 | Safety Bar Squat | 3 | 6–10 reps |
| 3 | Lying Leg Curl | 3 | 6–15 reps |
| 4 | Belt Squat | 4 | 10–30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bayesian Curl | 3 | 6–15 reps |
| 1B | Standing Calf Raise | 3 | 10–30 reps |
| 1C | One Arm Lateral Raise (Cable) | 3 | 6–15 reps |
| 2 | Incline Cambered Bar Bench | 3 | 6–12 reps |
| 3 | Chest Fly (Cable) | 3 | 8–15 reps |
| 4 | Ring Push Up | 2 | AMRAP |
| 5 | Yoga Block Push Up | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| 1B | Lateral Raise (Cable) | 3 | 6–12 reps |
| 2 | Single Arm Row (Cable) | 4 | 6–10 reps |
| 3 | Single Arm High Row (Cable) | 3 | 6–15 reps |
| 4 | Seated Cable Pullover | 3 | 10–30 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Brown Street Barbell’s Cerebral Aggression PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 60 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.
Brown Street Barbell’s Cerebral Aggression PPL is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Brown Street Barbell’s Cerebral Aggression PPL 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
