The Blood Flow Restriction Training Plan

Perform each workout once per week. Exercises done with blood flow restriction are paired and marked “BFR.” These are done as supersets and performed as follows: apply the wraps and do one set of 30 reps, then three sets of 15 reps. Use approximately 30% of your max weight for each set. For example, on Day I, you’ll do a set of 30 reps on the leanawayleg extension, and then immediately do a set of the leg curl. Rest up to 30 seconds and repeat for sets of 15 reps. Do not remove the wraps until all four BFR sets are complete.