BRUTE STRENGTH TRAINING

Your Secret Strength Weapon

Brute Strength Training

Your Secret Strength Weapon V1
Stop thinking of accessory work as an afterthought.​ ​The reality is incorporating these
movements into your training will help you build lean muscle and lose fat faster than doing
metcons alone.

While we love group training, we recognize that many group classes leave gaps in their
programming. If you’re serious about gaining strength or performing at your absolute best,
then you’re going to want to do more than just your typical fitness classes.

In this packet we’ve included accessory movements that you can incorporate into your
training to start seeing major results.

8 Warm-Ups
8 Upper Body Workouts
8 Lower Body Workouts
8 Arm Workouts

Why don’t group training classes alone cut it?

1. Classes are usually a max of 60 minutes.

This only allows for a short period of time to work on strength before the
conditioning portion of class. And if the class happens to be starting a little late
(which is typical), then the warm-ups are rushed in order to get the class on schedule.

2. Competition has a huge influence on the way the classes are programmed.
The exercises most commonly used in competition are prioritized over everything
else. This, combined with a lack of time during class, pushes most coaches to
prioritize double arm and double leg barbell movements. Things like Olympic lifts,
squats, deadlifts, OH press and vertical pulling (high volume pull-ups) take priority
over everything else. Single leg / single arm movements are many times an
afterthought. Over time this can lead to structural imbalance and injuries. When
thinking about “function,” nothing is more functional than single leg/arm
movements, as they challenge your core strength and joint stability in ways that
double leg/arm movements don’t.

One of the biggest problems with treating these movements as an afterthought is that
people rush through them and don’t go heavy enough. If you have a 500 lb. back squat, a 95
lb. barbell lunge should not be considered a working set. We have athletes that squat 500
lbs. who regularly do sets of reverse lunges for sets of 6-10 each leg at 225-300 lbs.
Our programming utilizes accessory movements as an opportunity to get stronger. ​This
is one of the reasons so many people hit huge PRs in the first 12 weeks of doing our ​Brute
Body Program​. In the beginning of the program many clients complain at the lack of volume
in the Olympic lifts, but by the end of week 6 the same clients are hitting 20 lb. clean PRs.
These programs are setup to be completed two days a week for 4 weeks. Week 1 workouts
start with an easier variation of the movement and have a higher volume of work due to
higher repetitions or a controlled tempo during the lift. If you are new to the movement, it’s
completely fine to stay at the Week 1 workouts for a few weeks to dial in your form and
master the movement before you use heavy weights.

Coaches Adding These Workouts

The best place to add these workouts to your weekly programming if you are a coach is:

Option1:
Right after your “core” strength work for the day on a day with a short metcon (10 min. or
less)

Example:
- Warm up

- Strength
1 - Back Squat - 3 x 5
Rest 2 min between sets

2a. 3x6 each SL BB RDL - natural tempo

2b. 3x6 each Weighted Pistol off Box - natural tempo
Rest 90 sec
2c. 3x6 GHR - AHAP
Rest 90-120 sec

- Metcon

Option 2:
Make this the primary Strength work for the day

Example:
- Warm up

- Strength
1a. 3x6 each SL BB RDL - natural tempo
1b. 3x6 each Weighted Pistol off Box - natural tempo
Rest 90 sec
1c. 3x6 GHR - AHAP
Rest 90-120 sec

- Metcon
Athletes Adding These Workouts
For athletes adding these workouts, you will most likely have to add them after the your conditioning for
the day. Make sure you are completely recovered before starting these workouts so you can focus on
pushing enough weight to create adaptation in muscle. Also, your gym owner probably has a very
structured approach to the way they program for the gym. Make sure to ask them if they think these
workouts would be a beneficial addition to the programming and what days they think would be best to
add them.
Warm Ups
We use these warm ups to:
1. Increase body temperature (warm up)
2. Dynamically work through optimal ranges of motion
3. Perform Pre-hab exercises for commonly injured areas of the body - hips, shoulder, ankles
4. Prime the Central Nervous System for exercise

Warm up Ideas
Upper #1 Sets x Reps

Side Lying Rotations 2x10 each

External Rotators off the knee 2x15 each

Single arm push-up with slider 2x5 each

Ring rows 2x10

Box plyo push-ups 2x5

Upper #2
Lying side raise 4 count lower 2x6 each

Cuban press 2x10

ALT med ball push-ups 2x8 each

Supine pull-ups 2x10

Lying med ball toss 2x5

Upper #3

Face pulls 2x15

Behind the neck press 2x10

Ring push-ups 2x10

Bent over rows 2x15

Clapping push-ups 2x5

Upper #4
Y – hand cuffs 2x10

Upright row 2x15

Spider man crawl 2x15yd

Ring row 2x10

OH med ball toss 2x5

Lower #1

1 min plank 2x

Bulldogs 2x5 each

Groin Plate Slides 2x10

Squats with band abduction – 3 count lower – 1 count pause below 2x10
parallel
Broomstick jumps 2x5

Lower #2
L – sit 2x30 sec

Cossack squats 2x10 each

Groin band abductions 2x15

SL hip-ups 2x10

Cycle jumps 2x5 each

Lower #3

Side plank to elbow touch 2x10 each

DB SL RDL 2x10 each

Prisoner squats 2x15

X band lateral walks 2x10 each

Depth jump to broad jump 2x3

Lower #4
Leg lifts 2x20

Band pull throughs 2x15

Glute bridges 2x20

Pistol with band abduction 2x5 each

Band resisted lateral jumps 2x5 each

Total #1

Jumping jacks – regular, clapping, cross 2x10 each

TGU 2x5 each

Cuban press 2x10

Cossack squats 2x10 each

Cycle jumps 2x5 each

Total #2
Weighted plank 2x1min

Spider man crawl 2x15yd

Ext. rotators off knee 2x10 each

Bulldogs 2x5 each

Broomstick jumps 2x5

Total #3

Strict toes to bar 2x10

Reverse lunge and reach 2x5 each

Behind the neck press 2x10

Groin plate slides 2x10 each

Burpee broad jump 2x5

Total #4
Side plank to elbow touch 2x10 each

DB SL RDL 2x10 each

X band lateral walks 2x10 each

Band front raise to behind neck pull apart 2x10

ALT med ball push-ups 2x8 each

Depth jump to broad jump 2x3

Lower Body Workouts
The goal of these workouts is to introduce some of the movements that are commonly an
afterthought for many competitive exercisers. The exercises chosen in this program will
challenge your ankle, knee and hip stability. Many times the limiting factor for weight used
in these movements is the ability to balance during the movement. If you have a hard time
balancing when performing these movements, that is definitely an issue that needs to be
addressed, and you might want to think about prioritizing single leg training above
everything else to bring up your weaknesses. You’ll be amazed at how strong you become
and how fast you start busting through plateaus once you have these mastered.

4 Week Lower Body Program

Week 1 Day 1 Sets x Reps

1a SL DB RDL - 4 count eccentric 3x6 each

1b Goblet side lunge - 4 count eccentric 3x6 each

1c Hip-up to hamstring curl - slider or Swiss ball- 4 count eccentric 3x6

Rest 90-120 seconds

Week 1 Day 2
2a DB step-up 3x10 each

2b Glute bridge 3x20

2c TKE 3x15 each

Rest 90-120 seconds

Week 2 Day 1

1a SL DB RDL - natural tempo 3x6 each

1b Goblet side lunge - natural tempo 3x6 each

1c Single leg hip lift to hamstring curl - slider or Swiss ball 3x6
Rest 90-120 seconds

Week 2 Day 2

2a DB Bulgarian Split Squat 3x8 each

2b SL glute bridge 3x15 each

2c TKE 3x15 each

Rest 90-120 seconds
Week 3 Day 1

1a SL BB RDL - 4 count eccentric 3x6 each

1b Weighted pistol off box - 4 count eccentric 3x6 each

Rest 90 seconds

1c Weighted eccentric only hamstring curls - 4 count eccentric - AHAP 3x6

Rest 90-120 seconds

Week 3 Day 2
2a BB Reverse Lunge 3x6 each

2b BB Hip Ups 3x15

2c TKE 3x12 each

Rest 90-120 seconds

Week 4 Day 1

1a SL BB RDL - natural tempo 3x6 each

1b 3x6 each Weighted pistol off box - natural tempo 3x6 each
Rest 90 seconds

1c GHR - AHAP 3x6

Week 4 Day 2
2a BB reverse lunge on slider 3x6 each

2b SL BB hip-ups 3x10 each

2c TKE 3x10 each

Rest 90-120 seconds

(1a. - 1b.) - This means you will need to superset the exercise. In a superset, you will complete both exercises in the
numbered pairing back to back. Once both exercises are completed, rest for the prescribed amount of time before
restarting the superset. Once all sets of (1a.-1b.) are complete, you will advance to the next superset (2a.-2b.). (1a.-1b. -
1c.) will be completed the same way.
Upper Body Workouts
The goal of this program is to attack some of the commonly underdeveloped areas of the
upper body. We focus on attacking the external rotators of the shoulder girdle, the upper
back and scapular retractors, and challenging the joint stability of the shoulder through
single arm DB movements. Remember, there is no reason to treat these movements like a
warm up. If you a have a problem stabilizing the DB during a ​NG Single Arm DB Bench Press​,
that is an issue that needs to be addressed. There is a good chance that you’ll hit a pressing
PR on a barbell movement once you have this mastered and start pushing heavy weights.

4 Week Upper Body Program

Week 1 Day 1 Sets x Reps

1-1a SA NG DB bench - AHAP - 4 count eccentric 3x8 each

1-1b DB Row - AHAP - 4 count eccentric 3x8 each

1-1c Rot off knee - 4 count eccentric 3x6 each

Rest 90-120 seconds

Week 1 Day 2
1-2a NG SA DB OH press 3x15

1-2b Batwing row - 6 count squeeze 3x8

1-2c YTW 3x5 each

Rest 90-120 seconds

Week 2 Day 1

2-1a SA NG DB bench - 2 count eccentric 3x8 each

2-1b DB row - 2 count eccentric 3x8 each

2-1c Rot off knee - 4 count eccentric 3x6 each

Rest 90-120 seconds

Week 2 Day 2
2-2a NG SA DB OH press 3x12 each

2-2b Batwing row - 3 count squeeze 3x8

2-2c YTW 3x5 each

Rest 90-120 seconds

Week 3 Day 1

1-1a ALT NG DB bench 3x10 each

1-1b SA BB row 3x10 each

1-1c Cuban press 3x10

Rest 90-120 seconds
Week 3 Day 2
1-2a ALT NG DB OH press 3x10 each

1-2b Single arm ring row 3x10 each

1-2c SA upright row 3x10 each

Reset 90-120 seconds

Week 4 Day 1

2-1a ALT NG DB bench 3x8 each

2-1b SA BB row 3x8 each

2-1c Cuban press 3x8

Rest 90-120 sec

Week 4 Day 2
2-2a ALT NG DB OH press 3x8 each

2-2b Single arm ring row 3x8 each

2-2c SA upright row 3x8 each

Rest 90-120 seconds

(1a. - 1b.) - This means you will need to superset the exercise. In a superset, you will complete both exercises in
the numbered pairing back to back. Once both exercises are completed, rest for the prescribed amount of time
before restarting the superset. Once all sets of (1a.-1b.) are complete, you will advance to the next superset
(2a.-2b.). (1a.-1b. - 1c.) will be completed the same way.
Arm Program Workouts
We included these arm workouts because arm training is the first to be thrown off the list
of a functional training program with limited time. A lot of coaches throw it off the list even
if they do have plenty of time. Why? Why do you want to walk around with pea shooters
when you could be packing around enough heavy artillery to invade a small country? We
don’t get it. Also, single joint exercises for the biceps and triceps do a great job cleaning up
elbow pain and forearm tendonitis.

4 Week Arm Program

Week 1 Day 1 Sets x Reps

1-1a BB Curl - 4 count eccentric 3x8

1-1b BB Skull crusher - 4 count eccentric 3x8

Rest 90-120 seconds

1-2a Alt DB hammer curl 3x10 each

1-2b SA DB OH triceps extension 3x10 each

Rest 90-120 seconds

Week 1 Day 2

2-1a Incline DB curls 1 ¼ 4 count eccentric 3x8

2-1b Incline DB skull crushers 3x12

Rest 90-120 seconds

2-2a DB French press 3x15

2-2b Reverse BB curls 3x15

Rest 90-120 seconds

Week 2 Day 1

1-1a BB curl - 3 count eccentric 3x8

1-1b BB skull crusher - 3 count eccentric 3x8

Rest 90-120 seconds

1-2a Alt DB hammer curl 3x8

1-2b SA DB OH triceps extension 3x8

Reset 90-120 seconds
Week 2 Day 2

2-1a Incline DB curls 1 ¼ 2 count eccentric 3x8

2-1b Incline DB skull crushers 3x10

Rest 90-120 sec

2-2a DB French press 3x15

2-2b Reverse BB curls 3x15

Rest 90-120 seconds

Week 3 Day 1

1-1a BB curl - 2 count eccentric 3x6

1-1b B skull crusher - 2 count eccentric 3x6

Rest 90-120 seconds

1-2a Alt DB hammer curl 3x6 each

1-2b SA DB OH triceps extension. 3x6 each

Rest 90-120 sec

Week 3 Day 2

2-1a Incline DB curls 1 ¼ 3x8

2-1b 3x8 Incline DB skull crushers 3x8

Rest 90-120 sec

2-2a DB French press 3x15/12/10

2-2b Reverse BB curls 3x15/12/10

Rest 90-120 sec

Week 4 Day 1

1-1a BB curl 3x6

1-1b BB skull crusher 3x6

Rest 90-120 sec

1-2a Alt DB hammer curl 3x6

1-2b SA DB OH triceps extension. 3x6

Rest 90-120 sec

Week 4 Day 2
2-1a Incline DB curls 1 ¼ 3x6
 2-1b Incline DB skull crushers 3x6
Rest 90-120 seconds

2-2a DB French press 3x12/10/8

2-2b Reverse BB curls 3x12/10/8

Rest 90-120 second

(1a. - 1b.) - This means you will need to superset the exercise. In a superset, you will complete both exercises in the
numbered pairing back to back. Once both exercises are completed, rest for the prescribed amount of time before
restarting the superset. Once all sets of (1a.-1b.) are complete, you will advance to the next superset (2a.-2b.). (1a.-1b. -
1c.) will be completed the same way.

Spending hours in the gym without seeing the results you’re after is frustrating (to say the
least). And, yet, we see it all the time.

At Brute Strength, we’ve created training programs that help people make the most of
their gym time — as in, actually reaching their goals.

No more plateaus. No more guessing. Just results.

Stop wasting time and start training the right way with the​ ​Brute Body Program.​