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Brute Force
by Coach B
17 athletes joined
5.0
(1 rating)
Program Description
Breaks plateaus through brute force on the main lifts (Squat, Bench, Deadlift, Overhead Press). To start pick the heavy weight your stuck at and do that for the first 3 sets, then drop the weight for the higher rep range sets. When you can hit 6 reps for the heavy sets add 10 pounds for the Squat and Dead and 5 for the presses. Feel free to switch up the accessory movements but preform them the same way and you might want to switch them on weeks 7-12. I also mean tricep dips. The Rpe’s are a little wonky because this is a lot of bro science. It did in crease my bench by 40lbs so that’s cool. Have a rest day between days 2 and 3 and have 2 rest days between days 4 and 1.
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2024 12:43
Last Edited
May 20, 2024 02:11
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 2
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 4
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
Day 5
1
Bench Press (Barbell)
3 Sets
2 Sets
2-6 Reps
6-12 Reps
@8-9.5
@6-8
2
Overhead Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
AMRAP
@6-10
Day 6
1
Squat (Low Bar)
1 Set
2 Sets
3 Sets
3-6 Reps
2-6 Reps
6-12 Reps
@8-9.5
@8-9.5
@6-9.5
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6-10
Day 7
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@8-9.5
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@6-10
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@6-10
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@6-10
5
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
@6-10
Day 8
1
Overhead Press (Barbell)
3 Sets
2 Sets
3-6 Reps
8-12 Reps
@8-9.5
@6-10
2
Bench Press (Barbell)
3 Sets
1 Set
6-12 Reps
10-15 Reps
@6-10
@6-10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6-10
4
Face Pull
2 Sets
10-15 Reps
@6-10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
PBAge 21, Man
5 months ago
0 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
It’s really tailored for me