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Bionic Brute

by Bionic B.
1 athletes joined
5.0
(1 rating)

Program Description

Full body Hypertrophy program for the time poor. Train insane or remain the same. This program is designed to get as much done as possible for as many muscle groups as possible in 2 days. Ideally have 2 rest days between full body workouts. I do 3 months on the same program before altering exercise choice/orders/sets/reps. This is not for the light-hearted. The 2 main workouts are long and gruelling.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2025 01:40
  • Last Edited
    Nov 23, 2025 11:18

Summary

Unleash your inner powerhouse with the Bionic Brute program, a comprehensive 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in full-body workouts that incorporate dynamic supersets, targeting all major muscle groups for maximum strength and hypertrophy. Each session is meticulously crafted to challenge your limits, blending compound movements with isolation exercises to sculpt your physique. Equip yourself with a full gym and get ready to transform your body into a true brute!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
11.5%
Upper Back
10.7%
Glutes
9.3%
Hamstrings
8.9%
Front Delts
7.6%
Lats
7.6%
Middle Delts
6.1%
Quadriceps
6.1%
Abs
4.6%
Forearms
3.8%
Lower Back
3.8%
Chest
3.1%
Calves
3.1%
Rear Delts
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
1B
Pull-Up (Weighted)
2
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 9.5
4A
Bicep Curl (Dumbbell)
2
1
6-10 reps
10-15 reps
RPE 10
RPE 10
4B
Tricep Extension (Cable)
2
8-12 reps
RPE 9.5
5A
Hamstring Curl
1
10-15 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
6A
Ab Wheel
1
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
1B
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 10
2A
Hack Squat
2
10-15 reps
RPE 9.5
2B
Standing Calf Raise
2
12-20 reps
RPE 10
3A
Preacher Curl (EZ Bar)
1
1
6-10 reps
8-15 reps
RPE 10
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Stiff Leg Deadlift
2
8-15 reps
RPE 9.5
4B
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Military Press (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9.5
1B
Pull-Up (Weighted)
2 Sets
1 Set
6-12 Reps
8-15 Reps
@9.5
@10
2
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@9.5
4A
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
10-15 Reps
@10
@10
4B
Tricep Extension (Cable)
2 Sets
8-12 Reps
@9.5
5A
Hamstring Curl
1 Set
10-15 Reps
@10
5B
One Arm Lateral Raise (Cable)
1 Set
12-20 Reps
@10
6A
Ab Wheel
1 Set
6-15 Reps
@10
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
1B
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@10
2A
Hack Squat
2 Sets
10-15 Reps
@9.5
2B
Standing Calf Raise
2 Sets
12-20 Reps
@10
3A
Preacher Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
8-15 Reps
@10
@10
3B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
4A
Stiff Leg Deadlift
2 Sets
8-15 Reps
@9.5
4B
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
@10