The Brick Builder program is a focused and effective training regimen designed for adults seeking to pack on muscle mass and develop incredible strength. This 3-day per week program emphasizes basic strength training and hypertrophic training, making it perfect for those looking to transform their physique and achieve significant strength gains. With a structured approach that balances heavy lifting and high-repetition exercises, Brick Builder ensures consistent progress and noticeable results.
Program Structure
Frequency: 3 days per week
Target Audience: Adults looking to increase muscle mass and strength
Key Components
1. Basic Strength Training:
- Exercises: Squat, Deadlift, Bench Press, Overhead Press
- Benefits: Builds foundational strength, enhances muscle coordination, and increases overall power
2. Hypertrophic Training:
- Exercises: Isolation exercises (bicep curls, tricep extensions, leg curls, etc.), high-repetition compound movements (lat pulldowns, rows, leg presses)
- Benefits: Increases muscle size, improves muscle definition, and promotes balanced muscle development
3. **Progressive Overload**:
- Technique: Gradually increasing the weight, reps, or intensity of exercises over time
- Benefits: Ensures continuous muscle growth and strength improvements
4. **Varied Repetition Ranges**:
- Technique: Combining low-rep heavy lifts with high-rep hypertrophy sets
- Benefits: Maximizes both strength and muscle size gains
5. Recovery and Rest:
- Strategy: Scheduled rest days and active recovery techniques
- Benefits: Promotes muscle repair, prevents overtraining, and optimizes performance
Benefits of Brick Builder
- Increased Muscle Mass: Targeted hypertrophic training to build and sculpt muscle
- Enhanced Strength: Basic strength training to develop foundational and advanced strength
- Customized Programming: Tailored to individual progress, ensuring optimal results
- Sustainable Progress: Balanced approach to training and recovery prevents plateaus and supports long-term gains
Who Can Benefit
- Adults Seeking Muscle Growth: Ideal for those looking to increase muscle mass and improve their physique
- Strength Enthusiasts: Perfect for individuals aiming to develop significant strength and power
- Fitness Beginners: Accessible to those new to strength training, with a focus on foundational exercises and proper technique
Join the Brick Builder program and embark on a journey to a stronger, more muscular you. With a structured, science-backed approach, this program will help you achieve your strength and hypertrophy goals, transforming your body and boosting your confidence.
A
Dynamic Stretch
2 x 10
B1
Goblet Squat
4 x 6
B2
Side Plank
4 x 1:00
C1
DB Shoulder Press
4 x 8
C2
Inverted Row
4 x 6
C3
Lying Leg Raise On Bench
4 x 10
D1
Front Cross Over Lunge
4 x 6
D2
DB Farmer's Walk
4 x 40
A
Dynamic Stretch
2 x 10
B1
Trap Bar Deadlift
4 x 6
B2
Short Copenhagen Plank
4 x 1:00
C1
Incline Bench Press
4 x 8
C2
Prone Y's, T's
4 x 10
C3
Roman Chair Leg Raises
4 x 10
D1
Push-Up
4 x MAX
D2
Barbell Bicep Curl
4 x MAX
D3
DB Shrug
4 x MAX
D4
DB Lateral Raise
4 x MAX
A
Dynamic Stretch
2 x 10
B1
Bulgarian Split Squat
4 x 6
B2
Bent Over DB Row
4 x 10
B3
Plank
4 x 1:00
C1
Barbell Lunge
3 x 20
C2
Pistol Squat
3 x 3
C3
Hanging Knee Raise
3 x 10
D1
Chin-Up
3 x MAX
D2
Dead Hang
3 x 1
D3
DB Overhead Carry
3 x MAX
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