Brown Street Barbell’s Cerebral Aggression PPL

Cerebral Aggression PPL

A High-Frequency Hypertrophy Program for Lifters Who Think While They Train

Cerebral Aggression PPL is a 6-day Push / Legs / Pull program built for experienced lifters who want to push volume and intensity without losing control of recovery.

This isn’t a beginner routine.
It’s not experimental.
And it’s not about seeing how wrecked you can get in a week.

The idea is simple:
Train hard, manage fatigue intelligently, and keep progressing.


What This Program Is (and Isn’t)

This program is for lifters who:
	•	Have multiple years of consistent training
	•	Understand proximity to failure and RIR
	•	Want size without chronic joint issues
	•	Can train frequently and recover appropriately

This program is not for:
	•	Beginners
	•	Lifters who max out constantly
	•	Anyone looking for the bare minimum
	•	People who ignore sleep, food, or recovery

If you don’t already train with intent, this program will expose that quickly.


Structure & Weekly Flow

Cerebral Aggression PPL follows a Push / Legs / Pull split performed twice per cycle.

Most weeks will be run as six training days, but this program is not locked to a rigid calendar.

Depending on recovery, stress, sleep, and performance, you may:
	•	Roll straight into the next week with zero rest days
	•	Take one rest day between weeks
	•	Take up to two rest days before restarting the cycle

This flexibility is intentional. Recovery dictates scheduling—not the other way around.

How Intensity Is Applied

Effort is high, but controlled.
	•	Most compound lifts are performed at 1–2 reps in reserve
	•	Isolation work may go closer to failure
	•	AMRAP and myo-rep match sets are used sparingly and deliberately

Myo-rep match is only applied where it makes sense:
	•	Stable movements
	•	Low axial loading
	•	Muscles that respond well to repeated high-effort sets

The goal is more stimulus — not unnecessary damage.


Progression Guidelines

Progression is simple and honest:
	•	Add reps within the prescribed ranges
	•	Increase load once reps are capped
	•	Adjust volume only if recovery allows it

If performance stalls, something changes — usually volume, not intensity.

Training hard is expected.
Training carelessly isn’t.


How Long to Run It

Most lifters will run Cerebral Aggression PPL hard for 6–8 weeks, inserting 0–2 rest days between weeks as needed, then deload.

Performance, joint feedback, and motivation will tell you when it’s time to pull back—before anything breaks down.


Bottom Line

Cerebral Aggression PPL is for lifters who want to train frequently, push close to the edge, and still show up ready to work.

It rewards awareness, discipline, and consistency more than ego.

If you execute it properly, it does exactly what it’s supposed to do.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Romanian Deadlift (Barbell)

Nordic Curl

Leg Day A

Chin-Up (Weighted)

Chin-Up (Bodyweight)

Meadow Row

Pull Day A

Dip (Weighted)

Dip (Bodyweight)

Incline Bench Press (Dumbbell)

Fly Press (Dumbbell)

Push Day B

Safety Bar Squat

Lying Leg Curl

Belt Squat

Leg Day B

Incline Cambered Bar Bench

Chest Fly (Cable)

Ring Push Up

Yoga Block Push Up

Push Day A

Single Arm Row (Cable)

Single Arm High Row (Cable)

Seated Cable Pullover

Pull Day B

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