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The Blood Flow Restriction Training Plan

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Blood Flow Restriction Training
Blood Flow Restriction Training

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.

Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 0

Front Squat

Equipment
Sets
4
Reps
5
Rest
--
Exercise 2 of 0

Barbell Good Morning

Equipment
Barbell
Sets
3
Reps
6
Rest
--
Equipment
Barbell, Bench
Sets
4
Reps
8
Rest
--
Exercise 4 of 0

BFR Leanaway Leg Extension

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--
Exercise 5 of 0

BFR Lying Leg Curl

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--

Day 2

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
5
Rest
--
Exercise 7 of 0

Weighted Chinup

Equipment
Dumbbells
Sets
3
Reps
3
Rest
--
Exercise 8 of 0

Lateral Raise

Equipment
Sets
3
Reps
12
Rest
--
Exercise 9 of 0

BFR Dumbbell Curl

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--
Exercise 10 of 0

BFR Rope Triceps Pressdown

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 0

Bodyweight Squat

Equipment
No Equipment
Sets
4
Reps
8
Rest
--
Exercise 12 of 0

Barbell Deadlift

Equipment
Barbell
Sets
3
Reps
4
Rest
--
Exercise 13 of 0

Reverse Lunge

Equipment
Dumbbells
Sets
2
Reps
8
Rest
--
Exercise 14 of 0

BFR Leg Extension

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--
Exercise 15 of 0

BFR Seated Leg Curl

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--

Day 4

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
8
Rest
--
Exercise 17 of 0

Chest-Supported Row

Equipment
Sets
3
Reps
10
Rest
--
Set an adjustable bench at a 45- to 60-degree angle and lie on it chestdown. Row dumbbells to your sides.
Exercise 19 of 0

BFR EZ-Bar Curl

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--
Exercise 20 of 0

BFR V-Bar Triceps Pressdown

Equipment
Sets
4
Reps
See description above on BFR Training Plan
Rest
--
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