Brian Casad’s training program has been an evolving process. When his physique transformation started in early 2011, he was doing the old standard 3 sets of 10 on nearly every exercise and taking plenty of rest between sets. His training intensity and volume were low, and his exercise selection was limited.
In contrast, what you see here is Casad’s current program, which he calls “an athletic bodybuilder approach.” Keep in mind that he didn’t adopt these workouts overnight. He gradually increased volume and intensity over time; so if you’re just getting started on a transformation of your own, you should have the same mindset. Start small, then add on.
The Routine Model
Day 1
Warmup: 10 min of rowing before workout. Cardio: 45 min of boxing after workout.
Day 2
Warmup: Repeat 4 times (not for time): 30 pushups, 50 body-weight squats, 100 jumping jacks, 15 burpees, 30 mountain climbers, 30 lunges. Cardio: 1 hour of boxing after workout.
Day 3
Warmup: 10 min of rowing before workout. Cardio: 45 min of hill sprints on a treadmill after workout.
Day 4
Warmup: Repeat 4 times (not for time): 20 burpees w/ pushup, 20 jump squats, 30 happy jacks (wide-stance side bends with arms up), 20 lunge jumps, 30 sec. of high knees. Cardio: 1 hour of boxing after workout.
Day 5
Warmup: 10 min of rowing before workout. Cardio: 5-7 miles of running after workout.
Day 6
Perform 1 set of each exercise straight through before moving on to the next set. Perform exercise circuit 5 times.
