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No-Nonsense Physique (4x/week)

MyoBrain

Bodybuilding
Coach
Greg Farris

Our flagship No Nonsense Physique program is built for those looking to make serious gains in the gym, but are sick of wasting time and energy doing the wrong things.

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Build Strength & Muscle
This program has the perfect blend of compound free weight movements to build raw strength, mixed with high repetition, single-joint exercises to maximize full body hypertrophy. Since the program provides a wide variety of movements, rep ranges and equipment you'll effectively train every body part.
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Built-in Progression. No More Guessing
The 9 week program will included 2 different phases that will gradually build you up to hit PR's. It will also include a built-in deload/active recovery week at the end so you can stay fresh to seamlessly transition into another 9 weeks of hard workouts.
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In-Depth Weekly Intent Videos
At the beginning of each week there is a brief video going over distinct goals for the week, such as weeks we're adding sets or weeks we'll specifically focus on mastering technique. Words can only do so much to describe the purpose of a program, so these videos allow you to understand the why behind the programming.
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Time Efficient
Each workout will last 60-75 minutes. You won't need to spent 10+ hours a week in the gym to build your dream physique.
Features
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Programming 4 days per week
Each week will include 2 upper and 2 lower body workouts. The 9 weeks is broken into 2 phases that will gradually build you to heavier weights.
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Exercise Video Guidance + Alternative Movements
Instructional videos for all exercises, including for alternative exercises if you don't have access to any piece of equipment
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Log workouts & track progress via Train Heroic app
App allows you to see previous workouts, log PR's, training maxes, swap out exercises, rest period timer and much more!
Equipment
Required
Barbell // Dumbbell // Adjustable Bench
Recommended
Cable Machines (Seated Rows, Chest Flyes, Tricep Pushdowns, etc. // Leg Machines (Leg Press, Leg Extension, Leg Curl, etc)
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1 (Phase 1)

A

Close Grip Bench Press

3 x 10

B

Neutral Grip Seated Cable Row

2 x 12

C

Single Arm DB Shoulder Press

2 x 10

D

Underhand Lat Pulldown

2 x 12

E

Incline Dumbbell Curl (lengthened partial)

2 x 15

F

Dual Cable Overhead Triceps Extension

2 x 15

Monday
Week 1 Day 2 (Phase 1) 

A

Back Squat

3 x 8

B

Paused Barbell RDL

2 x 10

C

Smith Machine Rear Foot Elevated Split Squat

2 x 10

D

Seated Leg Curl

2 x 15

E1

Machine Hip Abduction

2 x 20

E2

Standing Calf Raise Machine

2 x 10

Wednesday
Week 1 Day 4 (Phase 1)

A

Low Incline DB Bench Press

3 x 10

B

Pull-Up

9, 9, 10

C

Machine Bench Press

2 x 10

D

Single Arm Dumbbell Row

2 x 12

E

Behind the Back Cable Lateral Raise

2 x 15

F

Machine Chest Fly

2 x 15

Thursday
Week 1 Day 5 (Phase 1)

A

Leg Press

3 x 12

B

Dumbbell Deficit Reverse Lunge

2 x 10

C

Leg Extension

2 x 15

D

Lying Leg Curl

2 x 15

E1

Machine Hip Adduction

2 x 20

E2

Single Leg Calf Raise

2 x 10

Coach
coach-avatar Greg Farris

Founder of MyoBrain. 10+ years of experience training everyone from elite athletes to the everyday fitness enthusiast. We know how to get people strong, fit and stay healthy over the long-term.

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No-Nonense Physique

Building a great physique isn't complicated. You bring the hard work, we bring the program, the results are on the other side.

Get No-Nonsense Physique (4x/week)
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FAQs
How long are each of the workouts?
45-75 minutes, depending how much you like to chit chat between sets :)
Can I complete this program without a full commercial gym?
Yes. Every machine based exercise has a dumbbell or barbell alternative with its own video tutorial.
How long is the program?
9 weeks
Can I do this program on top of workouts like running or CrossFit?
Yes. Although we recommend this function as your primary means of training and to not include more than 2 hours of additional hard workouts on top of this plan.
Does this program include any nutrition advice or coaching?
No. But our company does offer 1-on-1 nutrition coaching if you'd like to add that on as a service. Visit MyoBrain.com/learnmore for those details.
Does this plan show demonstrations of exercises?
Yes. Every exercise in the program includes a full technique demonstration.
No-Nonsense Physique (4x/week)