V23 Athletics
Powerlifting, Multi-sport, Bodybuilding, EnduranceThis is the exact program I used to deadlift 675 pounds, bench over 400, run my first 50k, and complete the 50-mile Rim-to-Rim-to-Rim Grand Canyon run.
If you want real hybrid performance, this is your blueprint.
- 12-week structured training program
- Deadlift and Bench Press Peaking Phases (using % and RPE)
- Aerobic capacity build to 50k distance (Brick Shithouse is a proven 12-week system designed to peak your deadlift and bench press while building real endurance capacity up to 50k (and beyond).
- Accessory work for strength, stability, and injury prevention
- Weekly training split blending strength + endurance intelligently
- Clear progressions and built-in recovery/taper weeks
- Auto-regulation guidelines for smart intensity management
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 8
B
Bench Press
3 x 10
C
DB Bench Press
3 x 10
D
DB Skull Crushers
3 x 10
E
Reverse Grip Bent Over Row
3 x 12
F
Hammer Curl
5 x 12
A
Hill Repeats
A
Deadlift
6 x 5
B
Front Squat
5 x 3
C
Barbell RDL
D
Glute-Ham Raise
3 x 6
E
Walking Lunge
1 x MAX
A
Aerobic Conditioning
Complete Rest / Active Recovery
A
35-50min active recovery outside *This will be a full recovery day for the first training block as we allow the body to build up the resilience to handle the last 8 weeks. Be patient.
A
Bench Press
5 x 5 @ 70 %
B
DB Shoulder Press
4 x 10
C
Single Arm DB Row
3 x 12
D
Rack Chin
3 x 15
E
Rear Delt Row
3 x 12
F
Cable Face Pull
3 x 15
G
Pull-Up
1 x MAX
A
Run
A
Deadlift
5 x 5
B
Back Squat
4 x 6
C
DB Box Step-ups
3 x 20
D
Glute-Ham Raise
3 x 8
Conditioning
A
No conditioning today
A
Barbell Bench Press
6 x 3 @ 75, 60, 75, 60, 75, 60 %
B
DB Z Press
4 x 6
C
DB Skull Crushers
3 x 10
D
Dips
3 x 10
E
Seated Incline DB Curls
3 x 12
A
Aerobic Zone 2 Work
Stop choosing. Start conquering.
Get Brick Sh*thouse V2 (Hybrid Strength + 50k)
