IntermediateFree

Bionic Brutality

Bionic B.· Dec 2023

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

120 min

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. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time. 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.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.8%

Upper Back

10.5%

Front Delts

10.3%

Biceps

9.5%

Chest

8.8%

Lats

8.2%

Hamstrings

Glutes

6.1%

Quadriceps

5.6%

Abs

4.9%

Middle Delts

4.4%

Rear Delts

3.1%

Forearms

2.8%

Lower Back

2.4%

Adductors

Calves

1.9%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
Superset
Superset
2A	Bench Press (Barbell)	2	6–10 reps	@9.5
		1	6–10 reps	@10
2B	Single Arm Iso Row	2	8–12 reps	@9.5
		1	8–12 reps	@10
3	Squat (Barbell)	2	6–10 reps	@9
		1	6–10 reps	@9.5
Superset
4A	Incline Bench Press (Dumbbell)	1	6–10 reps	@9
		1	6–10 reps	@10
4B	Pull-Up (Weighted)	1	5–8 reps	@9
		1	5–8 reps	@10
Superset
5A	Nordic Curl	1	5–8 reps	@9.5
		1	5–8 reps	@10
5B	Leg Extension	1	8–12 reps	@9.5
		1	8–12 reps	@10
Superset
6A	Chest Fly (Cable)	2	10–15 reps	@10
6B	Tricep Pushdown (Cable)	2	8–12 reps	@10
Superset
7A	Incline Curl (Dumbbell)	3	6–10 reps	@10
7B	Lateral Raise (Dumbbell)	2	10–15 reps	@10
7C	Ab Wheel	2	8–15 reps	@9.5

#	Exercise	Sets	Reps	Intensity
Superset
1A	Dip (Weighted)	2	5–8 reps	@9.5
		1	5–8 reps	@10
1B	Single Arm Iso Row	1	8–12 reps	@9.5
		2	8–12 reps	@10
2	Stiff Leg Deadlift	1	8–12 reps	@9
		2	8–12 reps	@9.5
Superset
3A	Pull-Up (Weighted)	2	5–8 reps	@10
3B	Chest Press (Machine)	2	6–10 reps	@10
Superset
4A	Leg Press (45 Degrees)	2	6–10 reps	@9.5
4B	Standing Calf Raise	2	10–15 reps	@9.5
Superset
5A	Hack Squat	2	10–15 reps	@9.5
5B	Standing Calf Raise	1	10–15 reps	@9.5
Superset
6A	Bicep Curl (Dumbbell)	2	8–12 reps	@10
6B	Tricep Extension (Cable)	2	8–12 reps	@10
Superset
7A	Chest Fly (Machine)	2	8–12 reps	@10
7B	Seated Hamstring Curl	1	10–15 reps	@9.5
		1	10–15 reps	@10
Superset
8A	Face Pull	2	12–16 reps	@10
8B	Hip Adductor (Machine)	1	6–10 reps	@9.5
		1	6–10 reps	@10
8C	Decline Crunch (Weighted)	2	6–10 reps	@9.5

#	Exercise	Sets	Reps	Intensity
1	Lat Pulldown (Neutral Grip)	1	8–12 reps	@9.5
		2	8–12 reps	@10
2	Shoulder Press (Machine)	1	6–10 reps	@9
		2	6–10 reps	@9.5
Superset
3A	Preacher Curl (Barbell)	1	8–12 reps	@9.5
		1	8–12 reps	@10
3B	Rear Delt Fly (Machine)	1	8–12 reps	@9.5
		1	8–12 reps	@10
Superset
4A	Lying Tricep Extension (Barbell)	1	8–12 reps	@9.5
		1	8–12 reps	@10
4B	One Arm Lateral Raise (Cable)	1	8–12 reps	@9.5
		1	8–12 reps	@10
Superset
5A	Bicep Curl (EZ Bar)	2	6–10 reps	@10
5B	Shrug (Barbell)	2	8–12 reps	@9.5

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Bionic Brutality is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 120 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.

Bionic Brutality is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Bionic Brutality 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android