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Build Brute Strength


Your body is a complex organism. What works for your body may not work for someone else, and vice versa. But there are some exercises that universally seem to transform. Whether you get stronger, more muscular, or lose fat, these exercises appear repeatedly in programs because of their proven effectiveness. That's why this plan cuts out unnecessary moves and combines some of the best to rapidly give you the changes you desire.

How to do this Workout

Perform this full-body workout at least three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday.

This routine consists of two circuits. Perform one set of each exercise in the order listed, resting as instructed. After you complete all five sets of both exercises in the first circuit, then move on to the next circuit.

The second circuit consists of two exercises performed to create accelerated fat burning. Set a timer for five minutes and complete the exercises back-to-back without any rest (or resting as little as possible.). Keep alternating until time is up.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Workout
  • day 4 Rest
  • day 5 Workout
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
    • Superset
    • Sets
    • Reps/Time
    • Rest(s)
      • 1B
      • Chinup
      • Chinup
      • 5
      • 5
      • 60
      • Sets : 5 | Reps/Time : 5 | Rest(s) : 60
    • Superset
    • Sets
    • Reps/Time
    • Rest(s)
** - as much as possible; @ - each side
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