Far too much emphasis is placed today on the utilization of cookie cutter routines designed by strangers to appeal to the lowest common denominator or lifter, while few texts today appeal to the beast within every real lifter. 365 Days of Brutality does just that- it enables lifters to harness their inner badass by emulating the training of the badasses who have gone before them, and in doing so, forge their own path. 365 Days of Brutality is a compendium of a year’s worth of workouts designed to take the aspiring gymgoer from “who gives a $h!t about that gymbro nobody” to “slavering, musclebound, iron-crazed slaughterbeast” within that time frame. These workouts have been sourced from some of the most insane and intense strength athletes from every discipline- wrestlers, powerlifters, Olympic weightlifters, bodybuilders, and arm wrestlers- to ensure that anyone reading it will have the tools necessary to jump into the middle of anyone’s workout and hang with or beat the people with whom (against whom) they’re training. Leave the allegedly scientific programming to the prey animals and clock punchers, the posers and the neophytes, and learn to sharpen your fangs and attack the gym with the ferocity that belies your will to defeat gravity. This is 365 Days of Brutality.
Included in the download are a version in two formats- Kindle and ePub. The Table of Content follows to show you how unbelievably comprehensive this book is.
Copyright Notice 3
Dedication 4
Acknowledgments 5
Epigraph 6
An Introduction to Anti-Programming 19
A Revolt is in Order 21
Assume Formlessness 22
Here’s How You Use This Book 25
Structuring Your Workouts 25
As such, here are the standard setups for training: 26
The manner in which I typically structure my workouts: 26
Do It. Don’t Talk About It. 28
Rite of Passage Workouts 31
The Baby Steps Workout 32
Murph 33
DT 33
Grace 34
Linda aka “3 Bars of Death” 34
The Horrifically Painful 30 Minute Overhead Anyhow Challenge 35
Chef Rush and the White House Bicep Routine from Hell 35
Steve Michalik’s Intensity and Insanity for Chest, Shoulders, Arms 38
Chest 39
Shoulders 39
Triceps 39
Biceps 40
Abs 40
Marvin Eder- A Festival of Pain… Er, I Mean Dips 40
Bodybuilders 42
Lee Priest: Demigod-Level Arm Training 42
Upper Arms 44
Forearms 44
Freddy Ortiz: Add a Couple Reps? How About You Add A Couple Sets If You Want to Grow. 46
Chest 47
Arms 47
Brutally In-Depth: John DeFendis’ Intensity or Insanity Routine 48
Intensity or Insanity Training 52
Day One 53
Day Two 55
Diet 57
Bob Birdsong- If Overtraining Was a Legitimate Concern, His Corpse Would Extra Dead… and His Forearms Would be Tiny (But He’s Alive and Well) 59
Bob Birdsong’s Six Day a Week Forearm Routine 59
Monday / Wednesday / Friday 60
Tuesday / Thursday 60
Rob Colacino: Psycho-Burst Training 61
Chest 62
Back 63
Shoulders 63
Arms 63
Legs 64
Harold Poole: The Full Body Bloodbath of the First Black Mr. America 66
Full Body Routine, Done 3-4x a Week 67
Dorian Yates: Blood and Guts 68
Day 1- Delts, Traps, Triceps, Abs 69
Day 2- Back, Rear Delts 69
Day 4- Chest and Biceps 70
Day 6- Legs 70
Jeff King: Train Legs Twice a Week and Get Twice the Gainz 71
Off Season Leg Training 71
“Powerlifting” Squat Routine 72
Leo Stern: An Old School Two Day Split for Strength and Mass 73
Days 1, 3, and 5 74
Days 2,4, and 6 74
Scott Wilson 76
Back Routine 2-3x a Week 76
John McWilliams: 20” Muscular Arms in the Pre-Steroid Era Prove it is Possible to Do Without Gear 78
Arms Program 79
Armand Tanny: Old School Superset Madness 80
The Supersets 81
Brutal Bertil Fox: The Strongest Bodybuilder of the 1980s and His Gnarly Strip Sets of Death 82
His Training Split 83
Abs 83
Monday: Shoulders and Arms 84
Tuesday: Back and Chest 85
Wednesday: Legs and Arms 85
Bertil’s Beginner’s Routine 86
Strongmen 87
Zydrunas Savickas- It’s Hard to Out-Great the GOAT Strongman 87
Monday- Legs 88
Tuesday- Chest and Triceps 89
Wednesday- Back 89
Thursday- Overhead 89
Friday- Conditioning 90
Saturday- Farmer’s Walk 90
Manfred Hoeberl- 26” Arms are Useful in Strongman 91
Hoeberl’s Once Per Week Arm Workout 92
Jesse Marunde: Training Like a Strongman Phenom 93
Morning: Light-to-Moderate Workout (6AM) 94
Basic Warmup 94
Monday- Weightlifting and Sandbags 94
Tuesday- Snatches, Squats, and Sled 95
Wednesday- Light Back and Grip 95
Thursday- Heavy Back and Shoulders 96
Friday- Light Weightlifting and Back Squat to Push Press 96
Saturday- Events (no AM Workout) 97
Sunday- Conditioning 97
Magnus Samuelsson- Legendary Grip Strength 98
Biceps 99
Grip Training Program 1 99
Grip Training Program 2 99
Hybrid Athletes 100
Brutally In Depth: Pillow- The Insanely Shredded She-Beast of Bodybuilding and Nerdlesque 100
Jon Cole- King of the Supertotal and the First Collegiate Strength Coach in History 106
Week One 107
Day 1 107
Day 2 107
Day 3 108
Week Two 108
Day 4 108
Day 5 108
Day 6 109
Brutally In Depth: Chuck Sipes- the Natty AF Bodybuilding Paratrooper With a Bench That Shocked the World 110
Vital Stats 111
Contest History 113
Best Lifts 114
Monday/Thursday 116
Tuesday/Friday 117
Power Arm Routine 117
Monday/Thursday 117
Superset One 117
Superset Two 117
Shape and Size Arm Routine 117
Monday/Thursday 118
Tuesday/Friday 118
Forearm Routine 119
Chet Yorton- the Father of Natural Bodybuilding (And the Only Guy to Beat Arnold) 120
Day 1: Chest, Shoulders and Triceps 121
Day 2: Back, Biceps and Legs 122
Brutally In Depth: Ivan Putski, Overhead Presser Extraordinaire 123
Monday: Chest and Shoulders 126
Tuesday: Legs 126
Wednesday: Arms and Deads 127
Mariusz Pudzianowski- Too Sexy for This Planet 128
Day 1 AM: Legs and Lats 129
Day 1 PM: Events 130
Day 2 AM: Legs and Shoulders 130
Day 2 PM: Events 130
Day 3 AM: Chest and Tris 131
Day 3 PM: Events 131
Paul Anderson- When You’re This Strong, You Can Pretty Much Do Whatever You Want 132
Powerlifting Routine 133
Mon, Weds, Fri: Shoulders and Chest 133
Tues, Thurs, Sat: Squat and Deadlift 134
Olympic Weightlifting Routine 134
Mon, Weds, and Fri: Everything But the Squat 134
Tues, Thurs, Sat: Squat 134
Svend Karlsen- Viking Power Like What 135
Day 1: Events and Triceps 135
Day 2: Squatting 136
Day 3: Cardio 136
Day 4: More Events 136
Day 5: Deadlifts 137
Day 6: Cardio 137
Day 7: More Deadlifts 137
Day 8: Rest 138
Brutally In Depth: John Grimek- People Take This Programming Shit WAY Too Seriously 139
Vital Statistics 140
Training Outlined 143
Steve Merjanian- I’ve Got 500lb Incline and a Pair of Speedos… Let’s Party 148
Monday / Wednesday / Friday 149
Tuesday / Thursday / Saturday / Sunday 149
Pat Neve- Bench Specialist Turned Bodybuilder Turned Uncle Pennybags from Monopoly 151
Tuesday and Saturday: Bench Training 153
Eddie Robinson- Essentially the WSM of the 1980s Bodybuilding Scene 154
Monday: Abdominals, Chest, Triceps 155
Tuesday: Abdominals, Back, Biceps 156
Wednesday: Off 156
Thursday: Abdominals, Quads, Hamstrings 157
Friday: Abdominals, Shoulders, Calves 157
Saturday and Sunday: Off 158
Doug Furnas- You Thought Jim Brown and Donald Dinnie had Best All-Round Athlete on Lock? 159
Monday: Legs 159
Tuesday: Off 160
Wednesday: Chest 160
Thursday: Shoulders 160
Friday: Back 160
Saturday: Light Chest and Arms 161
Powerlifters 162
Brutally in Depth: The Compiled Methods of the Original Culver City Westside Barbell Club 163
The Culver City Westside Barbell Crew 163
Bill West’s Original Training Methods 166
The Basic Westside Routine 167
Tuesday 167
Wednesday 167
Saturday 167
Sunday 168
The Add-Ons 168
The Rack Pull / Box Deadlift 168
Snatch Grip Deadlift Day 169
Deficit Deadlifts 170
Tuesday 170
Saturday 170
High Pulls / Power Clean 170
Good Mornings 171
Box Squat in the Power Rack 171
Tuesday 172
Bill West’s Balls Out Bench Press Routine 172
The Heavy Days 172
The Lighter Day 173
The Westside Triceps Slaughterhouse 173
Tuesday/Friday 173
The Touch System 174
Tuesday Workout 175
Saturday Workout 176
Incline Power Rack Presses 176
Stefi Cohen- The Deadlifting GOAT’s Squat Training 181
A Squat Session with Stefi Cohen 182
Doug Young- The Bench Press Badass the Internet Loves as a Muscle Bear 183
Legendary 8 Month Bench Specialization Routine 183
Roger Estep- If You’re Gonna Lift Big Weights, You Might as Well Look Good Doing It 185
Monday 186
Wednesday 186
Jeremy Hoornstra- Sometimes Benching More Than You Squat is Cool as Shit 188
Brutally In Depth: Terrible Ted Arcidi, Bench Beast and Utter Maniac 190
Vital Statistics 191
The Various Victuals of Terrible Ted 195
Terrible Ted’s Bench-Tastic Training Cycle 197
Off Season Training Framework 198
Monday: 198
Tuesday: 198
Wednesday: 198
Thursday: 198
Friday: 198
Saturday: 198
11 Week Contest Cycle 199
Monday (Day 1) 200
Thursday (Day 2) 200
Saturday (Day 3) 200
Jennifer Thompson- Natty Superwoman 202
Speed Week 203
Chest 203
Shoulders and Tris 204
Heavy Week 204
Chest 204
Shoulders and Tris 205
Vince Anello and Larry Pacifico- Bodybuilders and World Champion Powerlifters Flying (and Winning) By the Seats of Their Goddamn Pants 206
Day 1: Deadlift Isometrics 207
Day 2: Light Back 207
Day 3: Heavy Squat and Bench 208
Day 4: OFF 208
Day 5: Deadlift 208
Day 6: More Light Back 208
Day 7: Squat and Bench 208
Brutally In Depth: Pat Casey Outworks Everyone in History 209
Monday: 210
Tuesday 210
Friday 210
Saturday: 211
Monday 211
Wednesday 211
Friday 211
Pat Casey’s Shoulder and Arm Specialization 212
Monday 212
Wednesday 212
Friday 212
Weightlifters 214
Dmitriy Klokov- If Jesus Had Been a Russian Weightlifter, His Name Would Have Been Klokov, Because This Motherfucker Walks on Water 214
Monday 214
Tuesday 215
Wednesday 215
Friday 215
Saturday 216
Russ Knipp- He Strict Pressed Your Best Bench… Weighing Only 165lbs 216
Mon, Wed, Fri 217
Tues and Thurs 217
Saturday 217
Brutally In Depth: Ike Berger- The Odd Lift Virtuoso and Beast-Mode, Pocket-Sized Weightlifter 218
Contest Prep Routine 221
Monday (Medium-Heavy) 222
Wednesday (Medium) 222
Friday (Heavy as Hell) 222
Monday (Medium-Heavy) 222
Wednesday (Medium) 222
Friday (Heavy as Hell) 222
Brutally In Depth: Coach Fang, Tian Tao, and Squatting Like a Fucking Monster with the Chinese Weightlifting Method 224
Tian Tao, the Squatting Machine 225
Monday 227
Tuesday 227
Wednesday 227
Thursday 228
Friday 228
Saturday 229
Some of the Assistance Work 229
Bob Bednarski- 100% American Built Muscle 230
Monday Morning: 231
Monday Evening 231
Wednesday Morning 231
Wednesday Evening 231
Saturday 231
Sunday 231
Wrestlers / Fighters / Arm Wrestlers / Random Weirdos 232
Brutally In Depth: Bruno Sammartino- From War Refugee to World Champion 233
Elias: Badass Active Recovery on a Rest Day 236
George Irving Nathanson: Rest Pause Insanity for One Lift Specialization 238
Isaac Nesser: Probable Bullshit Artist, But Interesting Nonetheless 239
Monday: Heavy Day (Legs) 240
Tuesday: Light Day (Arms and Shoulders) 240
Wednesday: Heavy Day (Back) 240
Thursday: Light Day (Shoulders and Arms) 241
Friday: Heavy Day (Chest) 241
Saturday: Light Day (Speed Training) 241
Sunday: Heavy Day (Legs) 241
Braun Strowman: Simulating Strongman Events to Trash Guys Who Have Real Implements 242
Use A Squat Rack To Simulate A Car Deadlift 243
Seated Military Press on a Flat Bench For The Log Clean and Press 243
Squat Rack Isometrics as a Substitute for the Yoke 243
Use a bucket of sand for the Farmer’s Walk. 243
Rob Vigant Jr’s Forearms of Doom 245
Brutally In Depth: The Ultimate Warrior, 246
The Ultimate Warrior’s Vital Stats 247
The Warrior’s Mass Split 252
Monday / Thursday: Squats and Deadlifts 252
Tuesdays / Friday: Chest and Back 252
Weekend: Shoulders and Arms 253
The Warrior’s Routine on the Road 253
Goldberg: Train Like an Athlete and You’ll Perform Like One 258
Monday- Cleans and Squats 258
Tuesday- Snatches and Incline Bench 259
Thursday- Overhead and Back 259
Friday- More Overhead and High Pulls 260
Diet: This Shit Ain’t That Hard 261
Unless You’re Already a Disgusting Landbeast (and I Mean Landbeast, not “Could Be Leaner”), Bulk, then Cut 262
Randall’s First Routine, Aka the “Curls for the Girls” Routine 265
The Basis of Bruce Randall’s Second Routine 266
Randall’s Best Lifts (after 2 years of training, at 335-410lbs) 269
Randall’s “Reduction” Routine 271
Breakfast 273
Lunch 273
Dinner 273
Bruce Randall’s Competition History 274
Another Case for Bulking First- The Story of 1980s Powerlifting Monster George Hechter 276
The Hepburn Routine 277
A Month of Meals for Assholes 279
A Word on Eating Red Meat 279
The Basics 280
Better Brisket Than Most Restaurants (Without Using Brisket or a Smoker) 280
Mamma Chaos’ Meatballs 281
Tara’s Oven Roasted Chicken 282
Mamma Chaos (Almost) Competition Winning Chili 282
Tara’s Tacos (without the Envelope) 283
The Easiest Portable Gainz in History- Mexican Beef, Beans, and Rice 284
The Fat Kid Meals 285
Jamie’s Butter Chicken 285
Sausage Gravy That Will Get You Laid 285
Tara’s more Bacon than Potato Soup 286
Baked Mac and Cheese 288
Hypertrophic Coney Island Hot Dogs 288
The Greek Sauce 288
Isocaloric (If you want) Spaghetti Pie 289
Lazy ass meal prep, Keto(ish) 291
Keto Chicken Tenders 291
Tara’s Bone Broth 292
Tara’s Lazyass Crockpot Buffalo Chicken 293
One Pan Oh Fuck! Keto Chicken and Sausage Bake 293
Jamie’s Go To: Steak and Chimi 294
The Chimi 294
The Steak 295
Crockpot Carnitas 296
Chicken Asparagus Packages 296
Egg Cupcakes 297
“Everyone Loves Bacon” Wrapped Chicken 297
Parmesan Crunchies 297
Lazy ass meal prep, Marinades 299
LT’s Easy Ass Marinade 299
Drunk Limey Bastard 299
Jamie’s Go To Garlic – Parm Marinade 300
Basic Garlic Herb Butter 300
Use Everywhere Marinade 301
Lazy ass meal prep, Rotisserie Chicken Meals 302
Chicken-Broccoli Alfredo 302
Chicken Tortilla Soup 302
Italian Wedding Soup 303
Spicy Baked Broccoli & chicken 303
Before You Buy a Weight Gainer, Behold the Bulking Shakes of the Golden Age of Bodybuilding 305
Blair’s Creamy Delicious 309
Blair’s Light Creamy 310
Blair’s Yogurt Delight 311
Blair’s California Coconut Delight 312
Vince Gironda’s Hormone Precursor Shake 313
Bob Hoffman’s Hi-Proteen Shake 314
McCallum’s Get Big Drink 316
