Updated December, 2025

Brutal Strength Workout – Great Test Of Strength

Feeling confident in your training and convinced you are in solid shape? This brutal strength workout is designed to test that belief by challenging every major movement pattern and exposing any weaknesses in your current strength level. The exercises included go beyond typical gym routines, and several of them are movements most lifters rarely perform, which adds an extra layer of difficulty and demands true full-body control. Tracking your numbers, reps, and form is essential, because this brutal strength workout is meant to be repeated after three to four weeks to objectively measure progress. If your performance does not improve the second time through, it is a clear signal that either your training program lacks effective overload, your exercise selection is insufficient, or your effort level in the gym is not high enough to drive real strength gains.

How to perform this challenging workout

Perform three sets of 10 repetitions for each exercise, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. Decrease if you can’t complete all reps you use too much weight. However, I used a problematic weight to complete the final rep. Don’t slack with light weights, like the headline says, thi is a brutal strength workout. It’s OK to play around with your reps and tempo. Go a little heavier and drop your reps down to six, incredibly if you are Short on time. Lower reps, use a slower tempo like 4-1-1. Otherwise, use a tempo of 3-1-1 or 2-1-2, whatever works for you.

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Stand upright, holding a barbell overhead with your arms extended using a grip and your feet shoulder-width apart
Lower your body toward the floor, bending at the hips and knees and keeping the bar overhead
push up to return to the start position, keeping your back neutral/flat and the barbell overhead throughout

Support your body with your feet on a Swiss ball behind you, each hand on a med ball, your elbows bent, and your chest nearly touching the floor.
Push up to a straight arm position.
Lower your body back flat and keep your hips aligned with your shoulders.

Start in a squat, holding one kettlebell at shoulder height.
Press the kettlebell overhead, fully extending your arm and keeping yourself squat.
Complete all reps on one side before switching to the other side.

Hang from a bar overhead using a wide overhand grip

Pull your body up to one side, bending at the elbows until your chin reaches over the bar

Lower back down to where your arms are fully extended and repeat to the other side

Perform one rep on one side, then switch to the other side. Alternate sides with each rep

Kneel on a ball, holding one dumbbell at shoulder level and the other extended overhead with your arm straight, palms facing out
press the lower dumbbell overhead while lowering the other one down to shoulder level
both dumbbells should be moving at the same time, but in opposite directions

Place your hands on a bench behind you and your heels on the ball in front with arms and legs straight
lower your body towards the floor, bending at the elbows
push up to return to the start position

Hang from a secure bar overhead with your arms and legs straight
Raise your legs straight up and out to one side, making a 90-degree angle at your hips.
lower your legs and repeat to the other side; keep your arms straight
Alternate sides with each rep

Lie on the floor with a kettlebell straight up over your chest and one leg bent at the hip and knee
thrust the bent leg forward, raising your upper body off the floor, placing your hand on the side
Come up onto one knee with the bell overhead and your arm straight
stand upright with your arms fully extended overhead

Place your hands on the floor in front and your toes or shins on the ball behind with your arms straight
raise one leg straight off the ball
Drag the ball towards your body, lifting your hips with your legs straight up, and roll the ball down your shin to your toes
return out to the start position and repeat
complete all reps on one side before switching to the other

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Support your body off the floor, resting one hand on the BOSU and your legs straight out, one foot on top of the other
Raise your leg to a 45-degree angle and your arm up straight, keeping the rest of your body in a straight line
Complete all reps on one side before switching to the other side
How did you do on this problematic strength workout? Please comment below.

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