BroForce One

Unleash your strength with BroForce One, a comprehensive 9-week program designed to sculpt and define your physique through a balanced 5-day training split. Each week focuses on key muscle groups—Pull, Push, Legs, and Upper—utilizing Smith machines, cables, and free weights to maximize your gains. With a mix of compound lifts and targeted exercises, you'll build power, endurance, and muscle definition. Get ready to push your limits and transform your body!

Get swole and strong to fight commies & other various invaders. 

RPE - HOW FAR ARE YOU FROM FAILURE?

4 = you could do 6 more reps
5 = you could do 5 more reps
6 = you could do 4 more reps
7 = you could do 3 more reps
8 = you could do 2 more reps
9 = you could do 1 more rep
10 = you couldn't do another rep

Just do your best here; you'll get better at estimating over time. 

PROGRESSION:

Shoot to add weight & reps over time, while staying within the RPE range.  

It's okay if you can't get the same weight across all sets when there are multiple sets.  Stay within the RPE range, inch forward however you can - more reps, weight, or both - and you're on the right track.

DIET:

PROTEIN SHAKE = 2-3 x DAY
Milk = at least 1 serving, which should be 240 grams if you just weigh it.
Protein = 1 scoop; I recommend Ryse & Ghost for good brands. Serving should be around 150 - 200 calories, and about 25 grams of protein. 

RICE = 1-2 x DAY
Really any rice you want.  The COOKED weight should be somewhere between 200 - 300 grams, based on what you can prep & works for you.  Err on the higher side if you can only get this in once a day.

SNACK = 1 x DAY
Banana + Peanut Butter (any nut butter will do)
This is sort of an icing on the cake to make sure you get calories in; just about everyone can pack extra calories with peanut butter. 

BODY NOTES:
Weigh yourself daily & track every weigh in.  

Keep in mind we're just looking for an average here at the end of each week.  It's super normal for your weight to fluctuate day to day. 

We want the scale trending upward at around .5lbs a week.  If you start to feel super crappy/slow and like you're just getting fat though, we can pull the diet mods out as needed.

You don't have to take progress pictures, but they can be a huge help, even if they're just for you.  Change happens so slowly sometimes that we don't even notice it.

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