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Build Your Best Physique Weeks 1 to 6

If you’re needing a new beginning, coming back to training after a long layoff, or are 30 or 40 something and want to follow a no B.S. plan then this is for you.

We’ve already listed a few principles to establish a foundation, but now it’s time to get down to business. The following program starts the “Best Physique” training plan with weeks one through six. It will establish a base for building a muscular, lean physique. Pure and simple. What isn’t included are trendy techniques, unrealistic requirements, and cool-sounding titles (unless you want to call Best Physique super cool or not).

The purpose here is to avoid complicating the muscle building process. Try this plan out for the first six weeks and let me know how you do in the comments below.

The Best Physique Program Weeks 1 to 6

First, let’s get a few important details out of the way.

  • Shoot for six weeks on the program. Another time frame to go by would be one month (about four weeks) if you prefer.
  • This program is built on a three day per week commitment. The days are up to you, but be sure that they are nonconsecutive such as Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.
  • Think strength. This will be the time you build a base of strength so you’ll be ready for the next few phases to come. Focus on form, technique, and getting stronger.
  • Resist the desire to do more volume. Keep it moderate and have patience.
  • Perform a general warm up of five to 10 minutes of walking, biking, elliptical, or any other favorite light cardiovascular work before hitting the weights.
  • Don’t skip or fly through your specific warm up sets. This is your time to focus on form and to effectively “activate” your muscles for the heavier work to come.
  • Progress smartly. Stay within the rep ranges, but if you go over simply add just a little more weight (five pounds for upper and 10 pounds for lower body exercises). Don’t go overboard. Again, have patience.
  • Rest only 60 to 120 seconds between sets. If you can’t hit your target reps on the next set then simply reduce the weight slightly.
  • After six weeks (or, if you  choose, a month) either take a few days off ( 3 or 4 days) from the program completely or downgrade the intensity level for an entire week avoiding muscular failure on all sets.
  • Don’t forget to comment below about your progress.
  • Good luck!

Workout 1

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 6-8 reps each.

Incline bench dumbbell press

Medium-grip pull-up

Barbell back squat

Lying leg curl

Seated calf raise

Seated dumbbell shoulder press

Floor crunch

Workout 2

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 8-10 reps each.

Flat bench dumbbell press

Bent-over barbell row

Barbell-loaded lunge

Dumbbell Romanian deadlift

Parallel bar triceps dip

Barbell curl

Hanging leg lift

Workout 3

*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 10-12 reps each.

Incline bench barbell press

Narrow-grip cable row

Leg press

Seated or lying leg curl

Standing calf raise

Standing barbell shoulder press

3-way sit up

***

List of the entire program:

Best Physique Introduction

Phase 1

Phase 2

Phase 3

Bodyweight options

By Brad Borland

Cancer Survivor, Military Veteran, University Lecturer, Strength Coach, Natural Drug-Free Bodybuilder, Husband, Father

4 replies on “Build Your Best Physique Weeks 1 to 6”

Starting phase 1 today. I’ve been out of the gym for a short period of time. Hoping to see some transformation for this 49 year old after the three phases.

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I was following your “The Tactical Physique: A Functional Strength & Conditioning Workout” programme for 10 weeks and now I have completed the “Build Your Best Physique” first phase 2 days ago and will go for the second phase.
Overall I lost 5-6 Kg but apart from that, I am leaner and stronger after these two programmes.
I am now planning to increase my weights and focus more on volume and strength on Phase 2. thanks for the simple and no BS guidance in all your articles and programmes.

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Hi Ahmet,

Thanks so much for the kind words and thanks for posting here. Wow! I’m so happy you’re seeing good results. Yes, I try to distill things that I’ve tried without fluff. Please let me know how you do in the future and never hesitate to ask any questions whatsoever.

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