Bricked as fricked

Unleash your strength with the "Bricked as fricked" program, a comprehensive 12-week journey designed to build muscle and enhance your lower body power. Committing just four days a week, you'll tackle a variety of exercises, including Romanian deadlifts, pendulum squats, and kettlebell presses, all aimed at sculpting your legs and improving overall stability. Each session is thoughtfully structured with progressive intensity, ensuring you push your limits while allowing for recovery. Get ready to transform your physique and embrace the grind!

To build muscle and horse around some steel. I’d take a rest day in between each workout and push the workouts hard!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Romanian Deadlift (Barbell)

Pendulum Squat

Pullover (Dumbbell)

Single-Leg Leg Curl

Sissy Squat

Standing Calf Raise

Lower 1

Platz Squat

Sumo Squat

Kettlebell Press

Leg Extension

Seated Hamstring Curl

Reverse Pec Deck

Lower 2

Bent Over Row (Barbell)

Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Hammer Curl

Plank

Upper 2

Bench Press (reverse Grip)

Underhand Lat Pulldown

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Active Plank

Upper 1

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