Workout Routines

Billy Sullivan: Build this Pro Physique

IFBB physique pro and part owner of P28 Foods, excels in the gym and in business.

by
Billy Sullivan IFBB Pro Physique
Duration 40 min
Exercises 10
Equipment Yes

Billy Sullivan doesn’t fit the stereotypical physique competitor mold. He doesn’t diet down for a show, doesn’t follow a five-day split, and doesn’t spend all his time in the gym. In fact, he runs a global business, P28 Foods.

With an around-the-clock schedule, Sullivan has no time to waste. So when he does get to the gym, he needs every last rep to count. “I keep a fast-paced workout, incorporate more body parts, and maintain a high intensity throughout,” he says. “Then I let my food dictate where I’m going to get in terms of size.”

Sullivan’s care of his brand is just as meticulous. At first, he would go from show to show promoting P28, a food company whose name is derived from the fact that its chief products—bread, nut butters, and pancakes—have 28 grams of protein per serving. Now, the 34-yearold has an international business that is growing at the same rate as his body.

Billy's Stats
Age: 35
Height: 6'1"
Weight: 195 lbs
Twitter: @p28foods
Web: p28foods.com

Build Billy's Body
Intense workouts with short rest periods help Sullivan stay in shape to compete in several IFBB physique shows every year.

The Workout

Exercise 1A

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
4 sets
15-30 reps
-- rest
Superset with DB curls

Exercise 1B

Seated Alternating Dumbbell Biceps Curl You'll need: Dumbbells, Bench How to
Seated Alternating Dumbbell Biceps Curl thumbnail
4 sets
15-30 reps
-- rest

Exercise 2A

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
Incline Dumbbell Flye thumbnail
4 sets
12-20 reps
-- rest
Superset with Hammer curls.

Exercise 2B

Hammer Curl
exercise image placeholder
4 sets
12-20 reps
-- rest

Exercise 3A

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
15-8 reps
-- rest
Superset with standing curls.

Exercise 3B

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
4 sets
15-8 reps
-- rest

Exercise 4A

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
4 sets
20-30 reps
-- rest
Perform weighted dips as well. Superset with Preacher curls.

Exercise 4B

Preacher Curl
exercise image placeholder
4 sets
20-30 reps
-- rest

Exercise 5A

General Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
to failure reps
-- rest
Superset with high cable curls.

Exercise 5B

High Cable Curl
exercise image placeholder
1 sets
to failure reps
-- rest
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