Programs

Science-backed templates. Pick a goal.

STRENGTH BUILDING

Brawn Strength Base

Compound-first, top sets close to 1RM

3–4 days/week · Wendler 5/3/1 · Rhea 2003 meta

BODYBUILDING

Brawn Upper/Lower

Balanced 4-day, strength + size

3–5 days/week · Nippard hypertrophy volume ranges

WEIGHT LOSS

Brawn Recomp

Full-body + conditioning for weight loss

3–5 days/week · Willis 2012 concurrent training

MUSCLE GROWTH

Brawn PPL

Push / Pull / Legs — hypertrophy-forward

3–6 days/week · Schoenfeld 2016 (frequency) · Helms RIR framework

MAINTENANCE

Brawn Maintain

Minimum effective dose — keep gains

2–3 days/week · Bickel 2011 volume reduction

CONDITIONING

Brawn Conditioning

Zone 2 + intervals + carries

3–5 days/week · Seiler polarized training

BOXING S&C

Brawn Boxing S&C

Fighter camp: power, rotation, rounds, roadwork

3–6 days/week · Loma / Usyk rotational-power methodology · Turner 2014 — S&C for combat athletes · Chaabene 2015 — physical & physiological attributes of amateur boxers