Workout Brutality Part 1: Hard-Ass Workouts You Should Try Before You Die
Do you have the guts to try the hardest workouts known to man? If so, then buckle up, buttercup – because we have a new series JUST for you. We’ll be visiting the hardest – and arguably the most effective – workouts known to man. The first installment is a DOOZY. Can you survive this brutal workout? Let’s get into this…
Are you competitive?
Whenever somebody tells you that you CAN’T do something…
Do you flip them the proverbial bird and either do or attempt to do the very thing they told you that you couldn’t do?
Then you’re going to love this next series…
Because each one is going to be a challenge that I’m throwing down – like the proverbial gauntlet – to see if you have what it takes to do it.
Now…
I’m not going to throw anything at you that’s impossible.
I’m just researching the most BRUTAL workouts I can find…
Oh, and here’s the catch:
I’m trying them MYSELF before I bring them to you.
That’s right…
I’m trying these f@#kers on myself – not only to see if they’re possible – but to make sure I’m not going to kill any of you.
Of course, that means I have to pre-empt this workout with the standard, “consult a doctor before starting a new workout program” yadda, yadda, yadda.
To be truthful…
I don’t care about that stuff.
Odds are if you’re reading this – you’re already killing yourself at the gym…
Ain’t nothing any doctor can tell you that’s going to make you stop from pushing yourself to the limit.
The Quest for Real-World Results
Now, the health and fitness industry has seen all kinds of routines come and go…
But let’s forget about the flashy, over-the-top workouts you see all those social media influencers flexing their barely-there muscles and doing handstands on mountain tops.
We’re here to get down and dirty…
We’re looking to build a foundation of raw muscle and strength.
This program isn’t for the weak…
Which is why you won’t read about it on Men’s Fitness or Muscle & Fitness.
It’s about work…
Hard work – not about getting clicks or likes on the Gram.
Plus, when you’ve got a face like mine – you accept the fact that there isn’t a workout to EVER exist that would make me an Instagram sensation.
If given the choice…
I’d work out alone – in a dark gym – no people to see me, no phones out…
Just some metal or hip hop playing and my own thoughts.
But, enough with the chitchat…
Let’s get into this workout.
Can You Survive This Brutal Workout?
Today’s monstrosity is brought to us by Brad Borland – a strength & conditioning specialist, veteran and cancer survivor…
And what this dude has cooked up is diabolical.
Here are the key principles to it:
- Perform this training plan for four to six weeks. Afterward, take a break or go to a program with decreased intensity and workload.
- Perform each workout once per week such as Monday, Tuesday, Thursday and Friday.
- Fight the urge to add in ancillary exercises such as chest flys, cable work and leg extensions. This plan utilizes the basics for a reason – to build muscle and strength. You can, however, add in some cardio on non-training days.
- Feel free to alter the order of some exercises and/or substitute in some alternative moves for personal preference due to injury prevention or equipment availability.
- Pay considerable attention to rest periods and warm-ups.
- Try keeping a record of your workouts for easy reference. Attempt to lift either a little more weight or one or more reps each session. If you don’t succeed every time, don’t let it derail your motivation. Simply note it, move on and try again for the next training day.
- Above all, since this program stresses progression, don’t let your ego get in the way of proper form and technique. Slow and steady progress trumps short-lived perceived daily personal records.
Now that you know what you’re in for – let’s look at the split.
The Anti-Hero Training Plan
Day 1: Upper Body
Incline Bench Barbell Press – Warm up with a couple of sets, then hit 4×4-8 working sets. Rest for 60 seconds; we don’t have time for socializing.
Flat Bench Barbell Press – Because you’re not satisfied with one chest exercise – crush it with 4×4-8 sets and another 60 seconds of rest.
Close-Grip Pull-Up (weighted if needed) – Pull-ups, the way they were meant to be. Add some weight if you think it’s too easy. Warm up, then 4×4-8 sets with another 60 seconds of rest.
Bent-Over T-Bar Row – Do a single warm-up set, then hit 4×4-8 working sets with—you guessed it – 60 seconds of rest.
Seated Dumbbell Shoulder Press – Who needs padded jackets? Build your boulders with 3×6-10 sets and yes… 60 seconds of rest.
Standing Lateral Raise – Make those delts pop with 3×6-10 sets… and don’t even think about resting longer than 60 seconds.
Floor Crunch – Finish off with 3×20 reps and a 30-second break between sets.
Day 2: Lower Body
Seated Calf Raise – Start with 2×12 for warm-up – then smash 4×6-10 working sets with just 30 seconds of rest.
Stiff Leg Deadlift – Like water is the essence of wetness – deadlifts are the essence of brutality. Warm up with 2×12 and then conquer 3×6-10 working sets with a whole minute of rest.
Barbell Squat – The king of all exercises. Warm up, then unleash 4×4-8 sets with a generous 90-second rest. You’ll need it.
Dumbbell Bulgarian Split Squat – No mercy here. 3×6-10 sets with a 60-second rest period.
Barbell Curl – Oh, you thought you’d get out of working your upper body because it’s “lower body” day? Nah, fam… do 4×4-8 sets and a 60-second rest.
Close-Grip Decline Bench Press – Warm up, then obliterate your chest with 4×4-8 sets and—you guessed it again—60 seconds of rest.
Hanging Leg Raise – Finish strong with 3×20 reps and a quick 30-second break between sets. Those abs won’t build themselves!
Day 3: Upper Body (Again)
Incline Bench Dumbbell Press – Dumbbells for diversity. Warm up, then 4×6-10 sets with a 60-second rest.
Flat Bench Dumbbell Press – More dumbbells, more muscle. 4×6-10 sets, and yes, another 60 seconds of rest.
Wide-Grip Pull-Up (weighted if needed) – Don’t forget to warm up before knocking out 4×6-10 sets with 60 seconds of rest.
Bent-Over Barbell Row – Warm up, then 4×6-10 sets and – you guessed it one more time – 60 seconds of rest.
Standing Barbell Push Press – 3×6-12 sets and 60 seconds of rest. We’re almost done, but there’s no room for slacking.
Wide-Grip Barbell Upright Row – 3×8-12 sets and another 60 seconds of rest. Keep that intensity up!
3-Way Sit-Up – Finish the day with 3×20 reps and a quick 30-second break between sets. Your core will thank you.
Day 4: Lower Body (Part Deux)
Standing Calf Raise or Single Leg Calf Raise – Warm up, then 4×8-12 sets with just 30 seconds of rest.
Dumbbell Stiff Leg Deadlift – You’re almost there! Warm up, then 3×8-12 sets with a full minute of rest.
Barbell Bulgarian Split Squat – Finish off the legs with 4×8-12 sets and 60 seconds of rest.
Barbell Front Squat – Squats again! 4×6-10 sets with—you guessed it for the last time—a 60-second rest.
Seated Dumbbell Curl – Get those biceps burning with 4×6-10 sets and another 60-second rest.
Parallel Bar Weighted Dip – Finish strong with 4×6-10 sets and 60 seconds of rest.
Lying Leg Raise – And finally, end the day with 3×20 reps and a 30-second break between sets. Your abs will thank you again.
And boom…
There you have it.
Can You Survive This Brutal Workout?
So…
Think you can survive?
You think you’ll give it a try?
Remember, this program is not for the faint-hearted or the selfie-taking influencer…
It’s for those who have the GRIT to be able to take what this workout throws at them and smile…
Again, if you’re reading this – odds are – you’re one of those people. Our brand tends to attract a certain kind of person.
We see you…
No selfie needed.
“GRIT is Guts, Resilience, Industriousness and Tenacity. GRIT is the ability to focus, stay determined, stay optimistic in the face of a challenge, and simply work harder than the next guy or gal.” – Linda Kaplan Thaler
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