Workout Tips

The Blood Flow Restriction Training Plan

Blood Flow Restriction Training
Equipment X

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.

Day 1

Exercise 1

Front Squat
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4 sets
5 reps
-- rest

Exercise 2

Good Morning With Barbell
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3 sets
6 reps
-- rest

Exercise 3

Barbell Hip Thrust with Bench You'll need: Barbell, Bench How to
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4 sets
8 reps
-- rest

Exercise 4

BFR Leanaway Leg Extension
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4 sets
See description above on BFR Training Plan reps
-- rest

Exercise 5

BFR Lying Leg Curl
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4 sets
See description above on BFR Training Plan reps
-- rest

Day 2

Exercise 1

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
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4 sets
5 reps
-- rest

Exercise 2

Weighted Chinup
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3 sets
3 reps
-- rest

Exercise 3

Lateral Raise
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3 sets
12 reps
-- rest

Exercise 4

BFR Dumbbell Curl
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4 sets
See description above on BFR Training Plan reps
-- rest

Exercise 5

BFR Rope Triceps Pressdown
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4 sets
See description above on BFR Training Plan reps
-- rest

Day 3

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
4 sets
8 reps
-- rest

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
4 reps
-- rest

Exercise 3

Reverse Lunge
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2 sets
8 reps
-- rest

Exercise 4

BFR Leg Extension
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4 sets
See description above on BFR Training Plan reps
-- rest

Exercise 5

BFR Seated Leg Curl
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4 sets
See description above on BFR Training Plan reps
-- rest

Day 4

Exercise 1

Incline Barbell Bench Press You'll need: Bench, Barbell How to
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4 sets
8 reps
-- rest

Exercise 2

Chest-Supported Row
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3 sets
10 reps
-- rest
Set an adjustable bench at a 45- to 60-degree angle and lie on it chestdown. Row dumbbells to your sides.

Exercise 3

Cable Lateral Raise
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3 sets
8 reps
-- rest

Exercise 4

BFR EZ-Bar Curl
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4 sets
See description above on BFR Training Plan reps
-- rest

Exercise 5

BFR V-Bar Triceps Pressdown
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4 sets
See description above on BFR Training Plan reps
-- rest
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