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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.
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.
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.
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.
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.
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.
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Beginner - Program Duration8 weeks
- Days Per Week
3 - Time Per Workout60-75 minutes
- Equipment Required
Barbell, Bodyweight, Dumbbells - Target GenderMale & Female
- Recommended Supps
Sleep Enhance (optional)
Antioxidants
Stress Reduction (optional)
Energy Boosters (optional) - Workout PDFDownload Workout
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.
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 | |||
| Exercise | Warm Up Sets | Work Sets | Rest |
| Incline Bench Dumbbell Press | 2x12 | 3x8-12 | 60 |
| Flat Bench Barbell Press | 3x6-10 | 60 | |
| Wide-Grip Pull-Up | 2x12 (pulldowns) | 3x8-12 | 60 |
| Dumbbell Row | 3x8-12 | 60 | |
| Front Plate Raise | 3x8-12 | 45 | |
| Seated Dumbbell Side Lateral Raise | 3x8-12 | 45 | |
| Hanging or Roman Chair Leg Raise | 3x20 | 30 | |
| Choice of Cardio-HIIT or Steady-State | 2-3 minutes | 15-20 minutes |
| Routine B | |||
|---|---|---|---|
| Four Day Plan | |||
| Exercise | Warm Up Sets | Work Sets | Rest |
| Single Leg Dumbbell Calf Raise | 1x12 | 3x10-12 | 30 |
| Dumbbell Stiff Leg Deadlift | 1x12 | 3x10-12 | 60 |
| Barbell Squat | 2x12 | 3x6-10 | 60 |
| Dumbbell Walking Lunge | 3 lengths | 60 | |
| Incline Bench Dumbbell Curl | 1x12 | 3x8-12 | 45 |
| Parallel Bar Dip | 1x12 | 3x10-20 | 45 |
| Floor or Incline Bench Crunch | 3x20 | 30 | |
| Choice of Cardio-HIIT or Steady-State | 2-3 minutes | 15-20 minutes |
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 | |||
| Exercise | Warm Up Sets | Working Sets | Rest |
| Barbell Front Squat | 2x12 | 3x10-12 | 60 |
| Dumbbell Bulgarian Split Squat | 3x10-12 | 60 | |
| Superset: Flat Bench Dumbbell Press and Close-Grip Pull-Up | 2x12 | 3x8-12 | 60 |
| Triset: Dumbbell Upright Row, Barbell Curl and Diamond Push-Up | 1x12 | 3x12 | 60 |
| Superset: Lying Leg Raise and Incline Bench Crunch | 3x20 | 30 | |
| Choice of Cardio-HIIT or Steady-State | 2-3 minutes | 15-20 minutes |
| Routine B | |||
|---|---|---|---|
| Three Day Plan | |||
| Exercise | Warm Up Sets | Working Sets | Rest |
| Jump Squat | 2x8 | 3x12-15 | 60 |
| Barbell Clean | 2x8 | 3x6-8 | 60 |
| Barbell Deadlift | 1x10 | 3x6-8 | 60 |
| Farmer’s Walk | 3 lengths | 60 | |
| Plyometric Push-Up | 1x8 | 3x6-8 | 45 |
| Sprint Intervals | 2-3 minutes | 5-8 intervals | 30 |
| Routine C | |||
|---|---|---|---|
| Three Day Plan | |||
| Exercise | Warm Up Sets | Working Sets | Rest |
| Barbell Squat | 2x12 | 3x6-10 | 60 |
| Superset: Dumbbell Lunge and Dumbbell Single Leg Calf Raise | 3x10-12 | 60 | |
| Superset: Incline Bench Barbell Press and Bent-Over Barbell Row | 2x12 | 3x8-12 | 60 |
| Triset: Military Press, Reverse-Grip Chin-Up, Parallel Bar Dip | 1x12 | 3x12 | 60 |
| Superset: Hanging Leg Raise and Bicycle Crunch | 3x20 | 30 | |
| Choice of Cardio-HIIT or Steady-State | 2-3 minutes | 15-20 minutes |
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 | |||
| Exercise | Warm Up Sets | Working Sets | Rest |
| Box Jump | 2x8 | 3x10-12 | 45 |
| Barbell Squat | 1x12 | 3x6-10 | 60 |
| Stationary Dumbbell Lunge | 3x10-12 | 45 | |
| Feet-Elevated Push-Up | 2x10 | 3x10-20 | 45 |
| Shoulder-Grip Pull-Up | 1-2 (pulldown) | 3x8-12 | 45 |
| Barbell Clean and Press | 1x8 | 3x6 | 60 |
| Superset: Dumbbell Curl and Lying Dumbbell Triceps Extension | 1x10 | 3x8-12 | 45 |
| Superset: Hanging Leg Raise and Knee Raise | 3x10 | 30 | |
| Choice of Cardio-HIIT or Steady-State | 2-3 minutes | 15-20 minutes |
| Routine B | |||
|---|---|---|---|
| Two Day Plan | |||
| Exercise | Warm Up Sets | Working Sets | Sets |
| Jump Split Squat | 2x8 | 3x10-12 | 45 |
| Barbell Front Squat | 1x12 | 3x6-10 | 60 |
| Superset: Incline Bench Dumbbell Press and Dumbbell Row | 2x12 | 3x6-10 | 45 |
| Superset: Reverse-Grip Chin-Up and Parallel Bar Dip | 3x8-12 | 45 | |
| Superset: Wide-Grip Barbell Upright Row and Arnold Press | 3x8-12 | 45 | |
| Superset: 3-Way Incline Sit-Up and Russian Twist | 3x10 | 30 | |
| Choice of Cardio-HIIT or Steady-State | 2-3 minutes | 15-20 minutes |