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