BuiltDifferent.ly

Weightlifting, Strongman, Strength & Conditioning
Coach
Bradyn Sellars

OverBuilt is an intense, high-volume training program designed for those looking to pack on serious size and strength while pushing their work capacity to the limit. This program is an advanced variation of a 5/3/1 system, incorporating high-rep squats, heavy pressing, and strategic assistance work to maximize muscle growth and conditioning.

The core of OverBuilt revolves around:

Squatting three times a week to drive overall strength and hypertrophy.
High-rep sets, particularly the infamous 20-rep squat sets, which challenge both muscular endurance and mental grit.
Big compound lifts, such as overhead press, bench press, and deadlifts, as the foundation for building raw power.
Assistance work focused on pulling strength, arm size, and muscular balance.
A demanding food intake, emphasizing high-caloric consumption to fuel growth and recovery.
This program isn’t for the faint of heart—it requires discipline, a relentless work ethic, and a commitment to both training and nutrition. Those who complete Building The Monolith can expect massive gains in size, strength, and overall conditioning, making it a staple among serious lifters looking to break through plateaus.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 6 days per week
Daily strength and conditioning that’s challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app
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Sample Week
Week 1 of 6-week program
Sunday
OB Week 1 Day 1

A

Back Squat

7 x 5 @ 70, 80, 90, 90, 90, 90, 90 %

B

Overhead Press

5, 5, 5, MAX @ 70, 80, 90, 70 %

C

Chin-Up

5 x 20

D

Face Pull

4 x 20 @ 65 %

E

Dip

5 x 20

Monday
OB Tuesday Conditioning

A

Sled Push

10 x 40

Tuesday
OB Week 1 Day 2

A

Deadlift

5 x 5 @ 70, 80, 90, 90, 90 %

B

Bench Press

7 x 5 @ 70, 80, 90, 90, 90, 90, 90 %

C

1-Arm DB Row

5 x 10 @ 65 %

D

Seated Incline DB Curls

3 x MAX @ 65 %

Wednesday
OB Thursday Conditioning

A

Walk

1 x 2

Thursday
OB Week 1 Day 3

A

Back Squat

5, 5, 5, 20 @ 70, 80, 90, 45 %

B

Overhead Press

10 x 5 @ 70 %

C

Chin-Up

5 x 5

D

Face Pull

5 x 20 @ 65 %

E

Barbell Shrug

5 x 20 @ 65 %

Friday
OB Saturday Conditioning

A

Assault Bike

1 x 10

Coach
coach-avatar Bradyn Sellars

The Proof
verified-athlete-avatar Jack Schultz

Gym enthusiast

Verified Athlete

"The best peak strength program I have ever used. Intense workouts that leave me feeling totally exhausted. I enjoy the progression system, and PR'd my lifts at the end of the cycle. Recommend."

OverBuilt