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Brian Casad’s Transformation Workout

To transform from average Joe to a cover model, Brian Casad relied on this intense workout. Can you keep up?

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  • 7 Days

  • 66

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Brian Casad's Transformation Workout
Brian Casad's Transformation Workout

Cover Model Methods

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.

Day 7

Perform 45 min of boxing after stair running.

 

Go back to After Shock: Brian Casad’s Body-Transforming Program >>

 

Routine

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Day 1

Chest & Biceps

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
5
Reps
10-15
Rest
--
Exercise 3 of 66

Straight-Bar Curl

Equipment
Sets
4
Reps
10-15
Rest
--
Equipment
Dumbbells
Sets
4
Reps
10-15
Rest
1 min*
*Rest 1 min after completing triset.
Exercise 7 of 66

Close-Grip Decline Pushup on Bosu Ball

Equipment
Sets
5
Reps
25-30
Rest
1 min*
*Rest 1 min after completing superset.
Exercise 8 of 66

Chinup

Equipment
Pullup Bar
Sets
5
Reps
15-20
Rest
--
Exercise 9 of 66

Bosu Ball Pushup

Equipment
Bosu Ball
Sets
5
Reps
18-26
Rest
--

Day 2

Legs & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 66

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
11
Reps
10,15*
Rest
--
*Alternate between 10 & 15 reps.
Exercise 11 of 66

Stepup

Equipment
Box
Sets
11
Reps
10,15*
Rest
90 sec*
*Use weights. Alternate between 10 & 15 reps. Rest 90 sec after completing superset.
Exercise 12 of 66

Leg Press

Equipment
Sets
5
Reps
10-15
Rest
--
Exercise 13 of 66

Dumbbell Jump Squat

Equipment
Dumbbells
Sets
5
Reps
5
Rest
90 sec*
*Rest 90 sec after completing superset.
Exercise 15 of 66

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
15
Rest
--
Exercise 16 of 66

Bodyweight Walking Lunge

Equipment
No Equipment
Sets
4
Reps
10-15
Rest
90 sec*
*Rest 90 sec after completing triset.
Exercise 17 of 66

Weighted Situp

Equipment
Dumbbells
Sets
5
Reps
10-15
Rest
--
Exercise 18 of 66

Bicycle Crunch

Equipment
No Equipment
Sets
5
Reps
30 sec
Rest
--

Day 3

Back & Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 66

Barbell Bent-Over Row

Equipment
Barbell
Sets
5
Reps
10-15
Rest
--
Equipment
Dumbbells
Sets
5
Reps
10-15
Rest
1 min*
*Rest 1 min after completing superset.
Exercise 21 of 66

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
5
Reps
10-15
Rest
--
Exercise 22 of 66

Kettlebell Swing

Equipment
Kettlebells
Sets
5
Reps
30
Rest
1 min*
*Rest 1 min after completing superset.
Exercise 23 of 66

Dumbbell Bentover Row

Equipment
Dumbbells
Sets
5
Reps
10-15
Rest
--
Exercise 24 of 66

Dumbbell Kickback

Equipment
Dumbbells
Sets
5
Reps
10-15
Rest
1 min*
*Rest 1 min after completing superset.
Exercise 25 of 66

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
5
Reps
10-15
Rest
--
Exercise 26 of 66

Rear-Delt Flye

Equipment
Sets
5
Reps
10-15
Rest
--

Day 4

Shoulders & Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 27 of 66

Clean and Jerk

Equipment
Sets
5
Reps
10-15
Rest
--
Exercise 28 of 66

Barbell Upright Row

Equipment
Barbell
Sets
5
Reps
10-15
Rest
1 min*
*Rest 1 min after completing superset.
Exercise 30 of 66

Chinup

Equipment
Pullup Bar
Sets
5
Reps
10-15
Rest
1 min*
*Rest 1 min after completing superset. Perform weighted.
Equipment
Dumbbells
Sets
5
Reps
10-15*
Rest
--
*Per arm.
Exercise 32 of 66

Reverse-Grip Front Raise

Equipment
Sets
5
Reps
10-15
Rest
1 min*
*Rest 1 min after completing superset.
Exercise 33 of 66

Straight-Bar Cable Curl

Equipment
Sets
--
Reps
100*
Rest
30 sec
*Use 50% of max and perform as many sets as possible to reach 100 total reps.

Day 5

Lower Back, Traps, Quads & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 34 of 66

Barbell Deadlift

Equipment
Barbell
Sets
6
Reps
10-18
Rest
--
Exercise 35 of 66

Hang Clean

Equipment
Barbell
Sets
5
Reps
10-15
Rest
--
Exercise 37 of 66

Dumbbell Shrug

Equipment
Dumbbells
Sets
5
Reps
10-15
Rest
--
Exercise 38 of 66

Straight-Leg Deadlift

Equipment
Sets
5
Reps
12-15
Rest
--
Exercise 39 of 66

Standing Calf Raise

Equipment
Box
Sets
6
Reps
10-15
Rest
--
Exercise 40 of 66

Weighted Plank

Equipment
Weight Plates
Sets
5
Reps
1 min
Rest
--
Exercise 41 of 66

V-Up

Equipment
No Equipment
Sets
5
Reps
15-25
Rest
--

Day 6

Cardio & Plyos

Exercise
Equipment
Sets
Reps
Rest
Exercise 43 of 66

Sledgehammer Hit

Equipment
Sets
5
Reps
15
Rest
--
Exercise 44 of 66

General Pushup

Equipment
No Equipment
Sets
5
Reps
50
Rest
--
Exercise 45 of 66

Bodyweight Jump Squat

Equipment
No Equipment
Sets
5
Reps
30
Rest
--

Day 7

Light Training & Cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 46 of 66

Stair Running

Equipment
Sets
--
Reps
45 min
Rest
--
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