You don’t need a two-hour marathon or a wall of confusing programs. You need three focused sessions, done with intent, that hit every muscle you own. This is the exact Push / Pull / Legs split we run at Brickhouse — every movement filmed on our own floor so you never have to guess how it’s done.
Our 3-day split is designed for the person who wants short, high-intensity sessions that deliver — not filler. Push trains your chest, shoulders and triceps. Pull hits your back and biceps. Legs finish the week. Spread across a few days, it kicks your metabolism into gear and stacks results workout after workout, whether you train three days a week or rotate through it twice.
If you’re new to lifting, this is a clean place to start: every session has a clear job, every exercise has a video, and the whole thing fits around a real schedule. Don’t overthink it — get in the gym and do the work.
The whole program runs on one simple rule: 4 sets of 10–12 reps, 30–60 seconds of rest between sets. Control the weight, own every rep, and stop each set with one or two clean reps still in the tank.
Three steps turn a list of exercises into a workout that actually builds you. Follow them every session.
Spend 5–10 minutes raising your heart rate and loosening the joints you’re about to train. Then run one or two lighter sets of your first exercise before you load the working weight. Warm muscle moves better and stays healthier.
Hit 4 sets of 10–12 reps on every movement, resting 30–60 seconds between. Move under control, feel the target muscle, and tap each video if you’re unsure how a lift is performed. Form before ego, every time.
When you can hit 12 clean reps on all 4 sets, add a little weight or a rep next time. That steady climb — progressive overload — is what turns showing up into visible results.
Everything that presses away from your body. Tap any exercise to watch the demo, filmed on the Brickhouse floor.
Tap any exercise to watch the demo in a popup — right here, without leaving the page.
Everything you draw toward your body. Build the width and thickness that makes everything else look better.
Same rule as every day: 4 sets of 10–12 reps, 30–60 seconds rest.
The day most people skip — and the reason most people stall. Don’t be most people.
Finish the week strong. Legs day is where the metabolism-boost and full-body results are won.
The workout is only half of it. Dial these in and the results come faster — guidance drawn from the American College of Sports Medicine and the International Society of Sports Nutrition.
Five to ten minutes of light cardio plus a couple of lighter warm-up sets primes your muscles and joints, so you lift better and stay off the injury list. Never take a cold body into a heavy set.
Effort drives growth — but you don’t need to grind to failure on every set as a beginner. Finish most sets with one or two solid reps left in the tank. Clean, controlled, and challenging beats sloppy and heavy.
Progressive overload is the whole game. Hit 12 reps across all 4 sets? Nudge the weight or reps up next time. Small, steady jumps compound into the body you’re training for.
Muscle is built between sessions, not just during them. Aim to train all major muscle groups at least twice a week, feed your body roughly 1.4–2.0 g of protein per kilogram of bodyweight daily, drink water, and protect your sleep.
General education for healthy adults, not medical advice. If you’re new to training or managing an injury or health condition, check with a qualified professional first — or ask a Brickhouse coach on the floor.
This isn’t a trial. It’s a premium access experience — seven consecutive days to train inside the environment, put your hands on the equipment, and feel the Brickhouse standard for yourself.
Here’s the part that makes it a no-brainer: join within 7 days after your pass ends and the full $45.99 credits toward your membership. No partial credit. No exceptions. Serious about training? Then it effectively costs you nothing to start.
One-Week Full Access Pass: valid government-issued ID required, 18+ (exceptions case-by-case), approval at management discretion. Credit applies when you join within 7 days after the pass ends; full $45.99, no partial credit, no exceptions.
