BryksBuilt

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BryksBuilt BryksBuilt is the all-in-one fitness app built by brothers Graeme & David Bryks. Earn XP, level up, and make fitness feel like a game.

Workouts, nutrition, progress tracking, AI coaching, and trainer management in one app.

10/09/2026

The split for anyone starting a Winter Arc.

Day 1: machine chest press, lat pulldown, leg press
Day 3: back extension, Arnold press, single arm cable row
Day 5: machine squat, incline press, plank

Rest days are 2, 4, 6 and 7. Three sets of 8 to 12 on everything, stop two reps short of failure, 90 seconds between sets. It is built to be easy to come back to, because the January plan that wrecks you in week one is the reason most people are gone by February. Nobody has ever quit a program for being too doable.

Our 13 week Transformation Challenge runs Oct 1 to Dec 31, the same dates as the Winter Arc, and three training days a week is full marks. Photos are private, three judges, no names. Entries close Oct 14: https://bryksbuilt.com/get?c=fb_post

10/08/2026

Your first week in a gym, planned out. Three full body days, all on machines, 3 sets of 10.��Day 1 Full body: 1 chest, 1 back, 1 quads�Day 3 Full body: 1 hamstrings, 1 shoulders, 1 back�Day 5 Full body: 1 chest, 1 quads, 1 core��Rest days are 2, 4, 6 and 7. Machines hold you in the right path, so you can learn how a muscle should feel before worrying about balance and technique. And nobody is watching you, they are all busy with the mirror.��A first week built around you: https://bryksbuilt.com/get?c=fb_post

10/08/2026

The split I wish I ran in university.

Day 1 Push: dumbbell press, Arnold press, dips
Day 2 Pull: lat pulldown, machine row, dumbbell curl
Day 4 Legs: leg press, walking lunges, lying leg curl
Day 5 Arms and core: hammer curls, pushdowns, machine crunch

Rest days are 3, 6 and 7. Four days that fit around classes, using equipment every budget gym actually has. In exam weeks, run three of the four and call it a win. The arms day stays, because a university student without an arms day is a myth.

Our 13 week Transformation Challenge runs Oct 1 to Dec 31, about one semester, with after photos due right after finals. Photos are private and three judges score it without names. Entries close Oct 14: https://bryksbuilt.com/get?c=fb_post

10/08/2026

A 5 day split for building muscle, with every muscle trained twice a week.��Day 1 Push: 2 chest, 1 shoulders�Day 2 Pull: 2 back, 1 biceps�Day 3 Legs: 2 quads, 1 hamstrings�Day 5 Upper: 1 chest, 1 back, 1 shoulders�Day 6 Lower: 1 glutes, 1 quads, 1 calves��Rest days are 4 and 7. 3 sets on everything, heavier on the first lift of each day, and a rep or a little weight added every week. Muscle is built while you recover, so the two rest days are part of the program, not a break from it. Your couch has been waiting for this news.��A week built around your schedule: https://bryksbuilt.com/get?c=fb_post

10/07/2026

Stuck on a plateau? It is a diagnosis, not a mystery.

Almost every stall is one of four things: not enough progression, not enough food, not enough sleep, or not enough time. Measurable change takes about 8 to 12 weeks, so judge a program at around 12 weeks. And a stall is often a volume problem: roughly 10 to 20 hard sets per muscle per week is a common guideline.

The most common reaction is changing the whole program, and it is usually the wrong one. Change one thing and give it weeks.

This is Bryk Breakdown, our series of short explainers. BryksBuilt logs every set, free here: https://bryksbuilt.com/get?c=fb_post

Source: ACSM guidelines.

10/07/2026

What my trainer had me do on leg day.

Leg press, 3 sets of 8
Hack squats, 3 sets of 10
Seated leg curls, 3 sets of 12
Lying leg curls, 3 sets of 12
Leg extensions, 3 sets of 12
Seated calf raises, 2 sets to failure

Six machines, no barbell, nothing to set up. Big lifts first, two hamstring curls at two hip angles, quads finished off with extensions, calves last because they can take it. Two minutes rest on the first two, about a minute on the rest. Take the elevator home, nobody will judge you.

Get your own personalized program in the app, and our 13 week Transformation Challenge closes Oct 14: https://bryksbuilt.com/get?c=fb_post

10/06/2026

A full beginner leg day in the order that works, with the sets and reps on every card.��Box squats: 3 sets of 8�Hack squats: 3 sets of 10�Back extensions: 3 sets of 12�Lying leg curls: 3 sets of 12�Leg extensions: 3 sets of 12�Leg press calf raises: 3 sets of 15�Seated calf raises: 2 sets to failure��Heaviest and most technical lifts first, then the machines, then calves to finish. New to it? Two sets each for the first few weeks, so you are tired but can still use a staircase like an adult.��A leg day built around you: https://bryksbuilt.com/get?c=fb_post

10/06/2026

I had seven fitness apps on my phone, so I ranked them good, better, best. MyFitnessPal, Hevy and Strava each do one job well. Cal AI, Ladder and ChatGPT get you a bit further. BryksBuilt puts your program, meals, tracking and friends in one place (full disclosure, I built it, so take my bias with a scoop of protein powder).

Which one did I get wrong?

https://bryksbuilt.com/get?c=fb_post

Here is the complete Arnold split for the gym or home.Days 1 and 4 train chest and back. Days 2 and 5 train shoulders an...
10/06/2026

Here is the complete Arnold split for the gym or home.

Days 1 and 4 train chest and back. Days 2 and 5 train shoulders and arms. Days 3 and 6 train legs. Run the three day sequence twice, then take your rest day.

Every gym movement has a matching home option on the same row. Bench press becomes push up. Lat pulldown becomes band lat pulldown. Dumbbell shoulder press becomes band shoulder press. Leg press becomes band leg press.

The home column uses resistance bands and bodyweight only. Its rep ranges are higher because the band is the lighter load. No chairs, backpacks or suspicious hotel furniture required.

Save the cards and use the version that fits where you are training that day. Consistency should not depend on being in the same building all year.

Download BryksBuilt and log the full program as you go: https://bryksbuilt.com/get?c=fb_post

10/06/2026

These 6 exercises built my chest and back.

Incline barbell press, 3 sets of 8
Flat dumbbell press, 3 sets of 10
Lat pulldowns, 3 sets of 10
Chest supported rows, 3 sets of 10
Cable fly, 3 sets of 12
Straight arm pulldowns, 2 sets to failure

Heaviest press first, then you alternate pressing and pulling so nothing sits idle. Two minutes rest on the presses, about a minute on everything else. You will be in and out in under an hour, unless someone is camped on the incline bench filming a tutorial.

Our 13 week Transformation Challenge (Oct 1 to Dec 31) asks for front, side and back photos, and this day changes two of them. Photos are private, three judges score it without seeing a name, and entries close Oct 14: https://bryksbuilt.com/get?c=fb_post

Address

1580 Charlton Road
Victoria, BC
V9E2C8

Telephone

+17808687159

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