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My Current Complete Workout (Full Program)

I’ve received several messages from those who wanted to see my current workout in full. Thanks for the messages and here you go.

First a couple of points to be made:

  • I train around five or six days per week. I usually go with Monday, Tuesday, Wednesday, Friday, and Saturday.
  • Each workout is an hour or less. Any longer and I’m not keeping track of rest periods enough.
  • I’m 45 so my reps are higher these days. This has actually proven to be better for muscle mass, for me at least.
  • Rest periods are kept between 30 (for smaller groups) and 60 seconds (for larger groups). Pay very close attention to this. It’s the special sauce in how all this works.
  • I operate my training on an A and B routine. I have two workouts for each day that I rotate on a regular basis. This keeps it interesting.
  • I’m more interested in putting on muscle and reshaping my body instead of building pure strength. These workouts will still get you stronger, but that’s not the main focus.
  • Abs are trained each day except leg day. 3 or 4 sets of crunches and 3 or 4 sets of leg raises.

Group A

Day 1:

Incline bench barbell press 4 x 10-20
Flat bench dumbbell press 4 x 10-20
Feet inclined push up 3-4 x as many as possible

Cross bench dumbbell pullover 3 x 10-15

Wide-grip pull up 4 x as many as possible
T-bar row 4 x 10-20
Medium-grip pulldown 3-4 x 10-20

Day 2:

Standing dumbbell side lateral raise 4 x 10-20
Bent-over rear lateral raise 4 x 10-20
Front plate raise 3-4 x 10-20
Barbell shrug 3 x 10-15

Single arm cable pressdown 4 x 10-20
Lying triceps extension 4 x 10-20
Incline bench dumbbell curl 4 x 10-20
Barbell curl 4 x 10-20

Day 3:

Standing calf raise 4 x 10-20
Seated calf raise 4 x 10-20

Leg extension 3 x 20
Leg press 3 x 20
Walking lunge 3 lengths
Dumbbell Romanian deadlift 3 x 10-15
Leg curl 3 x 10-20

Group B

Day 1:

Incline bench dumbbell press 4 x 10-20
Incline Hammer Strength press 4 x 10-20
Floor push up 3 x as many as possible

Cross bench pullover 3 x 10-15

Close-grip pull up 4 x as many as possible
Bent-over barbell row 4 x 10-20
Wide-grip pulldown 3-4 x 10-20

Day 2:

Seated side dumbbell side lateral raise 4 x 10-20
Seated dumbbell shoulder press 4 x 10-20
Cable rear lateral raise 3-4 x 10-20
Dumbbell shrug 3 x 10-20

Overhead rope triceps extension 4 x 10-20
Dumbbell lying extension 4 x 10-20
Standing dumbbell curl 4 x 10-20
Straight bar cable curl 4 x 10-20

Day 3:

Seated calf raise 4 x 10-20
Standing calf raise 4 x 10-20

Leg curl 3 x 10-20
Dumbbell Romanian deadlift 3 x 10-15
Leg extension 3 x 20
Rear foot elevated Bulgarian split squat 3 x 10-20 each leg
Leg press 3 x 20

***

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By Brad Borland

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

7 replies on “My Current Complete Workout (Full Program)”

Hi Brad, great workout split and looking to begin using it. Quick question: if I use this workout as prescribed, do you think it could help with weight loss? Not too much, just maybe 10 pounds around the midsection. I’m 55 years old so my metabolism is changing and I’ve also begun walking recently for about thirty minutes a day.
Thank you Brad.

Michael Bialuk

Hi Michael, in a word, yes. I think with the combination of higher reps and short rest periods you’ll definitely strip off some body fat. The only thing is that over a few weeks you will build some appreciable muscle. This may make the scale not change much in that you’ll lose some fat and gain some muscle. So I wouldn’t look to the scale too closely. Instead keep an eye on how your clothes fit and how you look. If you’re seeing a difference in the right direction, then that’s all that counts.

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