FREE STRENGTH PROGRAM - R.P.M - Full Body

[@BrianAlsruheOfficial]

TIME STAMPS 0:02 Stupid Markers 0:10 Black Friday Sale on Programming 0:31 1st Seminar Sold Out - 2nd Seminar Info 1:32 What is this about and Who is it for? 2:31 First Free Full Body Program I have Put out 3:04 Where the idea came from 3:25 Great if you don’t have tons of time 3:34 Basic Specs of the Program 5:14 How A session is laid out by time 6:15 How to Use the Clock For Your Sets 7:28 The Intensity is deceiving 8:00 Basic Week Layout 8:14 Undulating intensities so you don’t get burnt out 8:55 Chart 1 9:03 Day 1 Begins 10:41 Day 2 Begins 11:19 Simplifying things 11:52 Day 3 Begins 12:53 Day 4 Begins 14:03 Intensities explained and number of Reps Per Minute 14:42 How to Auto Regulate this program 14:53 DON’T RUSH!! 16:08 How to increase each wave 17:19 Using Rep Maxes Instead of Percentages 18:24 Sales Pitch for Customized Programs 19:55 Wait until Black Friday to Buy Programs

[@dhillman88]

Amazing stuff Brian. One question: unlike your other programs, this one seems more of a high volume program instead of strength based. We don't go beyond 70% and have a conventional heavy set. What have you experienced in terms of strength gain / loss when following this program for an extended period? Thanks!

[@trashcanandbubba1068]

Hey Brian after finals we have a month break and will be doing doing this program for a month( and possibly longer we'll see how it goes) Thanks for the free program. Also if you're ever in Virginia call me up, I'll buy you a beer.

[@KrisKArnold]

Who releases a FREE program right before their only programming sale of the year?! I mean, I'm still gonna buy one, but geez...This is the kind of awesome dedication you don't see too much anymore.

[@MrPiragon]

Kris Arnold shows a lot of confidence in his programming

[@stevenhewes1990]

Ss cookie cutter template is one thing. However a custom made program tailored towards your goals, with technical ques based on workout footage and changes made based on footage, progress and feedback is worth thr money when you are hiring a guy like Brian.

[@GodBlade132]

@@stevenhewes1990 10/10 would eat a guy like Brian again

[@stevenhewes1990]

@@GodBlade132 I hope you haven't eaten Brian.

[@boxerfencer]

Someone who isnt motivated by self-interest, accumulation of wealth for its own end, and greed?

[@MichaelSmith-xx6hr]

Not to sound weird but you are looking so much better Brian. You look 10 years younger, keep up the hard work and thank you.

[@BrianAlsruheOfficial]

Thank you so much!

[@3DHDcat]

It's because he put the cap backwards. 90 kid style

[@piotrdygas5345]

Backwards cap= 10 years younger

[@BrianAlsruheOfficial]

Noy dying anymore = 10 years younger

[@MichaelSmith-xx6hr]

@@BrianAlsruheOfficial Amen for that, its like seeing life come back into your body.

[@gawdawful3378]

I thought the title said "RIP Full Body" and thought "yeah, that's probably going to be accurate".

[@joseppebatman]

Finally! Been waiting for a full body program. I have 3 kids, I’m married and I work 50 hours a week so this is the perfect program for my situation. Thanks big, Dog.

[@Guitareben]

Another free program???? Literally the best channel on KZbin!

[@PeakBagger999]

Guitareben So much value offered on this channel!

[@RedgraveStrength]

The time stamp for the stupid markers killed me 😂😂😂

[@BJWFenix]

*friendly wave from across IG*

[@robsstrengtharising7775]

I might give this a go, it seems amazing for someone doing jiu jitsu and if I want to save myself more for practice

[@juancruz8428]

I thought the same for boxing

[@bobbobjj9793]

This is the reason I’m watching this too!

[@davidpenn1123]

Same thought here!

[@haywood0457]

Just had a son and ive been putting together ideas to get in and out the gym. This helps a lot. Very underrated channel. Thx.

[@ewjiblits]

This looks like a fun program! I've been getting bored with lifting lately, so I think I will give this a try. Thanks for everything you do Brian!

[@wongfit]

I've followed Brian for the past year, this workout is great. I have kids and this gets me in and out in no time. Sure I'm not pushing the heaviest weight, but the feeling of not having enough wind and lifting again makes me feel good (weights + cardio component). Love the program so far. I also did the "just figure it out as you go method" instead of 1rep max percentage. Some days you think you're strong, and then halfway through you're like (damn too heavy, drop set!)

[@jimewelsh]

Love your channel Brian! Would love to know more about jiu jitsu training. I know this is a strongman channel but I bet a lot of guys would enjoy a section about jiu jitsu training, building strength and endurance for jiu jitsu... Even random stories from tournaments, or classes.

[@TheAantonaya]

You know, Brian, this workout is AMAZING! I'm on my second wave. I'm burning a lot of fat with this workout PLUS preserving strength! Moving LOTS of weight around, as fast as possible and with less rest is really improving my stats!

[@leedowner2249]

I'm still on your last free program, the 16 week strength program. 2rm squat coming up later this week I'm hoping for 185kg

[@MrPiragon]

Lee Downer kill it bro!

[@TheAmazingAlzervo]

Good luck!

[@oc4026]

Good luck man

[@kristiannikolov9959]

Make that weight your bitch

[@jasperm.8093]

Good luck

[@rurikbrackett5266]

you post a program. i open word document. Lets GO! also thank you for all you do making people stronger.

[@tonyd7185]

I was just thinking about starting a full body routine and this is something I can get my head round, so thank you a lot Brian. As other users said, you seem to be looking much better in recent videos - a sign of things on the mend. Also, just started doing some farmer's carries - lifting about 40 kg each hand .. small start but have to say props to baggage handlers doing that all day.

[@danielprest5887]

Tony Dickinson keep it up mate, you will notice it becomes grip dependant as the weight increases. Since Brian uses the H M L loads during the week, I use straps on heavy days for when my grip is holding me back, then go without straps on lighter and medium days.

[@clearasil11]

Just getting back to the gym, spent about five months in crisis and all I had was two kettle bells, a hill and rings, fell in love with this style and now I'll try this, see how the barbell feels again

[@filipmucha94]

Recently jumped on this program, it's been fun so far. If you find the first sets easy I suggest you throw in a few pullups or core-work and you're gonna take that back for sure. Also, if you have time you can add some giant-set-style bodybuilding/isolation exercises at the end of your workout. The best part is it can still be done in less than an hour if you don't f around. Thanks, Brian!!

[@markjeromerabino5588]

This content is gold and underrated. Idol

[@Stonewallwells]

Brian, this is EXACTLY what I need right now! Thank you, DUDE! Hmmm... I don’t need a program now that I have my template built, but I gotta do SOMETHING to show the appreciation... T-shirt order maybe? Patreon? I’ll figure something out. Can’t thank you enough for all the content you’ve put out over the years! Keep up the great work! Happy Thanksgiving!

[@gabejo7366]

Really glad to see you looking a lot „fresher“ and healthier, dude. It really makes a difference. And of course, Thank you for all the amazing content you put out for us! Greetings from Germany!

[@mr.jazzmelon516]

Hey Coach! This video is awesome. It’s almost like a prayer of mine has been answered. I’ve gotten really busy with my career and family life, so it’s been difficult to follow my old programs that had me in the gym for hours. I can’t wait to use this efficient free program that you’ve given us!!! Thank you so much!

[@bugs1d580]

Excited to try this. Hectic schedule lately so this rocks. Thanks Brian

[@kindredessex3827]

I think the I'll do a similar set up but instead of a lower body lift, I'll do a jump variation. I'll also work on either dips or pull ups since I can't do either, some conditioning. I already do a 3 day conjugate so thus will be my gpp set up. Thanks for laying out the concepts.

[@Autonomousprime]

Thanks Brian! This is going to be perfect for me!

[@joshuaminer8332]

Yo Brian I feel like this video was made for me man. I shot ya an email a few month back covering a program like this and I’m thankful you did this video since I was unable to purchase the program (I’m sorry) so I’m very happy to see one like this so that I can fit this into my life to make my life a little easier. But I still will buy one as soon as I have some money because your program is well worth it. Your last program I bought was worth every penny. I had great number leaps.

[@kindredessex3827]

This is the perfect program for me now in lockdown. I have 300 pounds, a Squat stand, and a bench. I might throw in high rep glute bridges and good mornings after though.

[@anthonyhuckabee3128]

Been a follower for a while! Biggest surprise from this program was no giant sets!

[@tscrawford11]

Yet another incredible gem; thank you for this! If I may make one suggestion that has nothing to do with the program, it would be to replace the word "however" with the word "and." For example, instead of saying "the price point is $450, however it is..." you could say "the price point is $450, and it is an extreme amount of...." I know it doesn't seem like much, but it will make the whole narrative a bit more positive in nature. Beyond all of that, I really look forward to trying this program out!

[@VonIstvan]

I've been doing a full body workout 3 times a week with a move list similar to Arnold's golden six but with front squat and curl is substituted as barbell row instead. I tend to do 2 different antagonistic moves simultaneously like you've been doing Brian, e.g. bench + row, overhead press + pull ups. It's been working great for me. Definitely gonna give this one a try as well! Thanks for your tips and great content Brian.

[@dhillman88]

Amazing stuff Brian! One question: this program seems to lean on high volume instead of strength oriented compared to your other programs since we don't go beyond 70% of 1RM and don't have a conventional heavy set. What is your experience in terms of strength gain/loss when using this program for an extended period? And how that translates to muscle gain/loss? Thanks mate!

[@allcleanenterpise]

This is one of my favorite dudes on u-tube!! I feel like I train at his gym for real. A TRU big bro in the gym of lifting and staying in the pocket despite the odds!

[@mukund1468]

Awesome program Brian 👍. You will know the brilliance of this once you does this actually. You won't get burnt out at all. I am a boxer and this is perfect for my goals. Thanks a lot Brian..

[@contentcop]

cant wait to finish cutting weight so i can actually get a program from you. im really interested in doing amateur strong man. your videos have been a huge help to me and my friends so thank you.

[@anonperson3972]

Thank you Brian, this came just as I started my postgraduate degree and haven't had time to spend as much time at the gym

[@bubens4648]

Brian I never comment on your videos and to be honest I didn't even crossed the 1 minute mark, but you look 10 times better I'm so happy

[@thekingofme1]

Great program for the new year! Thank you!!!

[@e.e.8589]

I just started my first personalized program from brian, and its just brutal. I am looking forward to see amazing results.

[@elliotyamamoto38]

It is so difficult 😂😂 On Conditioning workout I had... EMOM for 12 minutes: 10 mountain climbers each leg, 10 push ups, 6 burpees, 20 jumping lunges, 10 star jumps. I am not sure if it was a typo on the program or if Brian is just a tank.

[@e.e.8589]

@@elliotyamamoto38 Ouch!

[@mikedunn4077]

Thank you again! Always dropping knowledge

[@alexfletcher1619]

Thanks for the program Brian your programs have changed the way I workout for the better means alot to me that you make these videos really useful thank you so much

[@samfallon4666]

Being waiting for this video! Top job Brain 💪

[@grassman8684]

Thanks Brian. Hey my new shirts are already here.

[@georgeg.3853]

Free programs are good, but buying a program from Brian is awesome! I'm still using the program I bought from Brian last year and it's challenging, fun and very effective. Cannot recommend it highly enough.

[@jackbartlett6530]

What an absolute legend. This program is looking golden can't wait to start running it to drop a bit of holiday fat.

[@rocketeightyseven1823]

Vince Gironda would love this program! He advocated strongly for full body...high intensity...very fast workouts. He believed that you build more muscle with more reps...less time. It's like the whole sprinter compared to a marathon runner: Sprinters have much more muscle. This R.P.M routine is fun..but don't let if fool you...it does get heavy.

[@unfair.mandarin]

Wave 1: weeks 1-3 Wave 2: weeks 4-7 Wave 3: weeks 6-9 Got it! 👍 But on a serious note, sounds like a fun program almost CrossFit-like. I might give it a go.

[@spraypray6591]

Wave 1: weeks 1-3 Wave 2: weeks 4-6 Wave 3: weeks 7-9

[@davidthewlis4911]

You're looking amazing man! First time it's seemed really noticeable. Either the treatments working or you've found the lighting that everyone on Instagram uses!

[@mihael2509]

Support this man,he deserves it!!

[@MC7366]

PRICELESS! Thank you for sharing this.

[@rmadden6547]

Your content is always fantastic man. Thanks so much!

[@stefantanase5102]

You are a good man, sir! POWER!

[@LatimusChadimus]

"it's not peer pressure, it's just your turn"

[@sposey2460]

Brian, just got shoulder surgery. Can you do a video about how you got your strength back after surgery? Or the rehab selections you did? Appreciate all you do!

[@elliotyamamoto38]

This landed at a good time, I've got 2 weeks left of the customised program.

[@Dj_Leoguerrero]

Man ! i just have two words: AMAZING & THANKS !!

[@alfonsonicolasbacusmo3820]

Thank you so much for the information brother.

[@gauravhalloo]

Thanks Brian for yet another gem of a program. This certainly sounds very exciting. Just 1 query, do you recommend doing this, while in calorie deficit. Finished 4 Horsemen before this ( it was pure gold) and I am trying to loose some fat right now and want to preserve the muscle mass. This one sounds real fun to try. Please let me know. Thanks again.

[@d0nnerhall932]

Looks like a fun alternative if you need some change in your training! Thanks a lot brian! Greetz from Germany!

[@2SKARX]

Been waiting a min for this one thanks champ

[@carmelotrischittact]

Brian you're the best. From Italy

[@westypoprocks772]

holy snaps! i love it!!

[@CB-kn8qc]

Challenge accepted. 400 deads 10x3 emom. In all seriousness I found your site a few wks ago. Your training style has helped a lot but just hearing your struggle then reading your quotes has been truly inspirational to keep pushing...I think this is my 1st comment on KZbin ever.

[@sambarker404]

One of the most dedicated and generous producers of content on the internet. Thank you Brian.

[@audieallen9734]

Thx for the video. Your the best

[@strawberryyogurt0]

I actually did something like this recently for 4 weeks, AMRAP (as many reps as possible) within a set time with a goal rep of 20 for each exercise (week 1 was hitting singles for a total of 10-12 reps on each exercise; week 2 was hitting doubles, week 3 triples, etc.) Lower body day 8 minutes per exercise. Upper body day 6 or 7 minutes per exercise. It’s taxing, exhausting. But incredibly fun. Warmup, then hit a heavy one rep weight for each exercise to start, then drop the weight and start the clock for my AMRAP set. Weight stayed the same for all four weeks, progression was simply increasing reps (even if I hit more than 20 reps). Fourth week hit mini weight PRs for all exercise.

[@chelseythomas388]

Whiteboard videos yay!!!! I love these videos

[@paultaylor107]

Awsome. Thank you so much for this

[@alexkoklikhin509]

Even though I speak Russian I'm gonna go for 4 days! Always thanks for the content, Brian

[@z1a888]

THAAAAAANKS BROWWW. I really needed something like this..

[@juelz1911]

This routine is a beast.

[@darrengrotyohann1174]

Hey Brian, first off I love your videos and you give so much motivation! And for the question: I have studied that training conditioning can affect muscle development and that the best thing would be to separate strength and conditioning to different days but I have noticed you always put it as part of the workout, so do you think one is better than the other or is it more of a time saving thing, like people wouldn't do the extra day? Would love to hear your thoughts on the matter. Keep up the great work!

[@BrianAlsruheOfficial]

It really depends on which studies you decide to read. But the reason why I train like this is because there is no real life situation where the two aren’t mixed other than something like a powerlifting competition. I’m not training for a bodybuilding show or a powerlifting competition or even really a strong man competition at this point. I’m training for real life stuff and I find that when hard things are asked of you it is never one or the other. So I guess it just depends on your goals and what you are training for

[@darrengrotyohann1174]

@@BrianAlsruheOfficial understood. Thank you very much. Hope that someday I'll get to the states and come train at your gym!

[@renolok47]

Thanks for the free program the conjugate one helpt me out big time only one question: No giant sets in this EMOM format? Normally you use these even in your EMOMS right? Keep up the good work men really like your videos and attitude been whatching the channel since the first programming video that came on alan thralls channel How Is the rehab going? And my sincere condolences

[@eljefe5536]

Merci Monsieur.

[@Mr_NB628]

@14:02 Bless you......bless you

[@psyko2137]

I don't even know how to thank you for listening to your viewerbase. I always regarded your programing as very solid pieces of knowledge, but I know for a fact that I regress pretty hard with one per week frequency. So, I will definitily try this program of yours. Again, Thank you.

[@joypass17]

How would you fit this in a week? Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday, Repeat?

[@bloodypommelstudios7144]

Don't over think it. Whatever's most convenient for you.

[@danielprest5887]

Joy Pass I would do Monday Tuesday, rest, Thursday Friday and then rest Saturday and Sunday

[@brandoncheek2597]

You look like the brother of a backstreet boy circa 1998 in the thumbnail.

[@Jhev1000]

I think you're going to have to set up more seminars! But I don't think I have the luck to be one of the five chosen!

[@manimal667]

I mentioned a while ago if there was a "Reload" phase or workout one could do after a 12 week or so program with testing and this was what i was looking for. Thank you again for putting out such great content. One question: Would you put a Yoke walk in the carry, load, or conditioning section of the program?

[@miguelochoa1371]

I go to a regular gym and I have trouble figuring out variations or what to do for things like farmers carry or loads. Any suggestions for doing programs like this or any other ones at gyms like LA fitness or Xsport ?

[@hoompaloompaa]

Im puking just listening to this program

[@LatimusChadimus]

You and your family also have a great Thanksgiving weekend

[@harriswangberg]

Hey Brian, would you ever giant set these exercises at this rep and set scheme? Is there any benefit to that vs top of the minute format?

[@joeymichael2231]

Wondering this as well

[@mastodon24]

Good morning Brian, is there a particular reason you deadlift earlier in the week than squat? Is that because I’m strongman the deadlift is more commonly and event than a squat-thereby you treat squat more as an assistance movement? I typically squat first such that my lower back isn’t fatigued by deadlifting. Second question: have you considered putting squat assistance work on deadlift days and vice versa? Giving you a similar effect of higher frequency? Thanks!

[@mastodon24]

Or are you front loading the week with the greatest intensities (bench and deadlift) per upper lower and finishing out the week with lower intensities (press and squat)?

[@Gonzo_Sec]

After the 9 weeks I’m assuming you can just add 10 lbs to squats and dead’s and 5 to all other lifts and go again?

[@bloodypommelstudios7144]

Those percentages sound low but with the number of sets and rate of work it's actually pretty nuts. If you're about 6ft and have a 230kg deadlift then the wave 3 light day has you putting an average of 70-75 watts of work in to the bar over a 10 minute period and this is ignoring the mass of your own body which you're also moving which would probably put the total over 100 watts. Elite marathon runners only sustain about 150 watts. Note this is purely mechanical output, the total energy your body uses would be a lot higher than that.

[@scorchrp6871]

What do you think about partial reps? Do you use them? Half squats and bench, rack pulls, 1 and 1 half reps etc? Do they carryover to full range? And would you ever suggest bench press and pull ups or bent over rows and ohp? Not the same plane of motion but was wondering if it's a big deal

[@thomasjust7116]

Am I the only one who thinks that Brian looks like a 2000s rapper in the thumbnail?

[@0dq0]

THANK YOU

[@ronin_9]

I wish Brian was my elder brother!

[@PauIdenino]

You can be specific with a full body workout

[@tomasperezgarcia7919]

Thank you for this! I have a question tho: how do you prog. overload? the 10th week I test my 1RM? Starting the 10th week I add 2,5-5 kg to the lifts and keep goin? I add weight every starting week?

[@C0inDuck12]

What would the training week look like Monday,Wednesday,Thursday and Saturday?

[@karlanderson2231]

Just gave day 1 a crack at the gym, yeah even 60% of your DL max starts to creep up on you after a while

[@Joshcaldwell24]

Hey is the black Friday program deal starting now or right on black Friday?

[@TonyFontanesi]

February 1st 2019?!? I missed it LOL

[@BrianAlsruheOfficial]

Shoot, 2020....I am smart

[@jeremyfeole3858]

Should this be performed Monday Tuesday Thursday Friday? Just trying to figure out the best solution for recovery in between sessions

[@-ETK-]

jeremy feole every other day? 4x & 3x a week, I would do that

[@zequill9728]

What counts as a rep for a farmers/sandbag carry?

[@BrianAlsruheOfficial]

Carrying the implement the distance that it was supposed to be carried. So if that’s 50 feet, and 50 feet. If it’s 200 feet then it’s 200 feet

[@AceHardy]

👑

[@jeremyjarvis3368]

Well worth every nickel