The BRB Method

“You only need to do compound exercises to get jacked.”

Man, they were right.

Course they were.
It’s obvious in retrospect.

But that’s probably just my hindsight bias.

Either way, whenever I was at a gym I found myself only using a small amount of equipment.

It was the bench, squat rack, barbell, and pull-up bar.

I got absolutely everything I needed from those.

I moved back to my home city last September. I knew going to the gym was going to be difficult.

It was either going to be super early, like 6 am early (I am NOT a morning person).

Or it was going to be 6 pm (peak time).

And trust me, I was torn between the two.

Being at the local gyms at 6 pm is not fun.
You’ll be waiting a good while if you wish to use anything other than the seated hip abductor.

I thought about it a little while, then concluded:

“Fuck it, I’m buying a pull-up bar.”

I bought one of those freestanding pull-up bars.

Why? A couple of reasons.

I wanted to nail the muscle-up and I believe pull-ups to be the best back exercise.

I could also then pair pull-ups with a difficult form of push-ups to take care of my upper body.

I did just that.

Worked pretty well.

But after thousands of push-ups and pull-ups, l I got damn bored.

I then began to think, what equipment would I ACTUALLY need in order for me to achieve my fitness goals?

It hit me.

“Of course, all I need is a bench, a squat rack, a barbell.... and weight plates! That surely won’t take up much room.”

I had this idea one week before Black Friday.

You bet your ass I waited a week.

Saved hundreds.

Once it arrived, me and my little bro set it up.

I was right. It really didn’t take up much room.

I was ecstatic.

A HOME GYM! WTF!

I started training like a fucking ANIMAL.

I tried every exercise possible with the limited yet effective equipment I had.

This allowed me to quickly figure out the best workouts to get in killer shape.

I did this by applying the Pareto Principle to weight-lifting.

The Pareto Principle implies that 20% of actions will produce 80% of the results.

In this case, 20% of exercises will produce 80% of the gains.

I found and NAILED the 20%.

I also incorporated exercises that aren’t part of the 20%, such as the barbell curl and the close-grip bench press (although these would be part of the top 40%).

To ultimately get to the point of this email, I took the liberty of composing all my different workout plans for you.

3-day per week plans, ranging up to 6-day per week plans, whatever you need, I got you covered.

If you don’t have access to a pull-up bar, you can do pull-ups using the barbell when it’s rested on the squat rack. That’s also the reason I left the pull-up bar out of the title (BRB).

Grab your free BRB guide here.

Any questions, simply reply to this email.

Happy training!

I appreciate you spending time with me.

- Ryan Dhillon