• Hello, please REGISTER and become a member of our community! You will then be able to start threads, post comments and send messages to other members. Thanks!

Your Complete Blue Print For A Leaner, More Muscular Body

01dragonslayer

Registered User
Registered Member
Joined
May 13, 2016
Messages
1,969
Reaction score
1,061
Points
113
Get Shredded!
Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule.

WORKOUT SUMMARY​

Workout Description​

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.
The best, most deliberate made plans are sometimes thwarted by unforeseen circumstances. Take the task of devising a training and diet plan to be executed for the New Year; built solid, put into action and results abound. But then “life” gets in the way and you find yourself derailed and on the side of the road wondering where you are and how you can get back on track.
If you find yourself stuck on the side of the road toward your goals without a map look no further. Right here I will explain and present to you ways in which you can develop not only a roadmap to more muscle, less fat and better health, but also a contingency plan in case that map gets thrown out the window, lost or if the dog eats it.
The trick to weathering the storm of change regarding your training and diet plan is to have flexibility. Make no mistake, I am not talking about blind, make-it-up-as-I-go flexibility, I am proposing a structured blue print for just those occasions.
Even though blue prints are the foundational plan for a structure, they do succumb to change amidst construction due to challenges and changes that arise. Alternatives are many times built in with these challenges in mind. These alternative plans become second nature requiring little thought and easy execution – more time and energy can be given to the task at hand instead of quelling the chaos.
Below is a set of blue prints to help you through those times of uncertainty and confusion; when you are thrown from your horse, smashed to the ground and knee-deep in the muck of “what do I do now.” The key is to have a solid secondary plan handy.
Pull Ups

Have an alternate schedule or schedules in your arsenal in case you can’t fit those four, five or six days per week perfectly into your plans. This will consist of one or more schedules such as four, three and even two days of training per week.
Have alternative volumes of work handy. These are structured amounts of movements set up for those shifts in schedule. For example, you may have to reduce volume during times of stress or schedule conflicts.
Be prepared to adjust set and rep schemes also to avoid burn-out and injury that may threaten your motivation.
Embrace certain intensity and time-saving techniques such as supersets, circuits and complexes. This may actually shed some light on a few things you have never tried before opening yourself up to new techniques and ways to improve.
Above all, accept change, adapt to it and move forward. Use you energy for the task at hand not sulking that you can’t perform your normal workout and end up putting it off.

Your Complete Body Blue Print​

The routines below consist of mostly equipment such as dumbbells, barbells, body weight moves and basic benches, pull-up and dip bars. They will all stress training the entire body twice per week for one hour or less.

Four day muscle building​

This particular routine will build muscle and strength.
Perform each routine twice per week such as Monday (A), Tuesday (B), Thursday (A) and Friday (B).
Feel free to change the days such as Tuesday, Wednesday, Friday and Saturday.
Routine A
Four Day Plan
ExerciseWarm Up SetsWork SetsRest
Incline Bench Dumbbell Press2x123x8-1260
Flat Bench Barbell Press 3x6-1060
Wide-Grip Pull-Up2x12 (pulldowns)3x8-1260
Dumbbell Row 3x8-1260
Front Plate Raise 3x8-1245
Seated Dumbbell Side Lateral Raise 3x8-1245
Hanging or Roman Chair Leg Raise 3x2030
Choice of Cardio-HIIT or Steady-State2-3 minutes15-20 minutes
Routine B
Four Day Plan
ExerciseWarm Up SetsWork SetsRest
Single Leg Dumbbell Calf Raise1x123x10-1230
Dumbbell Stiff Leg Deadlift1x123x10-1260
Barbell Squat2x123x6-1060
Dumbbell Walking Lunge 3 lengths60
Incline Bench Dumbbell Curl1x123x8-1245
Parallel Bar Dip1x123x10-2045
Floor or Incline Bench Crunch 3x2030
Choice of Cardio-HIIT or Steady-State2-3 minutes15-20 minutes
Squats

Three day muscle builder and fat blast
This will maintain and build some muscle while shedding some fat.
Perform each day once per week [i.e. Monday (A), Wednesday (B) and Friday (C)].
Feel free to change up day of the week that these training days fall on.
Routine A
Three Day Plan
ExerciseWarm Up SetsWorking SetsRest
Barbell Front Squat2x123x10-1260
Dumbbell Bulgarian Split Squat 3x10-1260
Superset: Flat Bench Dumbbell Press and Close-Grip Pull-Up2x123x8-1260
Triset: Dumbbell Upright Row, Barbell Curl and Diamond Push-Up1x123x1260
Superset: Lying Leg Raise and Incline Bench Crunch 3x2030
Choice of Cardio-HIIT or Steady-State2-3 minutes15-20 minutes
Routine B
Three Day Plan
ExerciseWarm Up SetsWorking SetsRest
Jump Squat2x83x12-1560
Barbell Clean2x83x6-860
Barbell Deadlift1x103x6-860
Farmer’s Walk 3 lengths60
Plyometric Push-Up1x83x6-845
Sprint Intervals2-3 minutes5-8 intervals30
Routine C
Three Day Plan
ExerciseWarm Up SetsWorking SetsRest
Barbell Squat2x123x6-1060
Superset: Dumbbell Lunge and Dumbbell Single Leg Calf Raise 3x10-1260
Superset: Incline Bench Barbell Press and Bent-Over Barbell Row2x123x8-1260
Triset: Military Press, Reverse-Grip Chin-Up, Parallel Bar Dip1x123x1260
Superset: Hanging Leg Raise and Bicycle Crunch 3x2030
Choice of Cardio-HIIT or Steady-State2-3 minutes15-20 minutes
Dumbbell Curl

Two day maintenance and fat loss
This routine is for those who have only a few days per week to train.
It will maintain muscle and burn fat.
Perform each day twice per week on any nonconsecutive days.
Routine A
Two Day Plan
ExerciseWarm Up SetsWorking SetsRest
Box Jump2x83x10-1245
Barbell Squat1x123x6-1060
Stationary Dumbbell Lunge 3x10-1245
Feet-Elevated Push-Up2x103x10-2045
Shoulder-Grip Pull-Up1-2 (pulldown)3x8-1245
Barbell Clean and Press1x83x660
Superset: Dumbbell Curl and Lying Dumbbell Triceps Extension1x103x8-1245
Superset: Hanging Leg Raise and Knee Raise 3x1030
Choice of Cardio-HIIT or Steady-State2-3 minutes15-20 minutes
Routine B
Two Day Plan
ExerciseWarm Up SetsWorking SetsSets
Jump Split Squat2x83x10-1245
Barbell Front Squat1x123x6-1060
Superset: Incline Bench Dumbbell Press and Dumbbell Row2x123x6-1045
Superset: Reverse-Grip Chin-Up and Parallel Bar Dip 3x8-1245
Superset: Wide-Grip Barbell Upright Row and Arnold Press 3x8-1245
Superset: 3-Way Incline Sit-Up and Russian Twist 3x1030
Choice of Cardio-HIIT or Steady-State2-3 minutes15-20 minutes
 
Top