Workout Routines

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?

by
Brian Casad's Transformation Workout
Duration 7 Days
Exercises 66
Equipment Yes

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 >>

 

Day 1 Chest & Biceps

Exercise 1A

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
5 sets
10-15 reps
-- rest

Exercise 1B

Reverse-Grip Bench Press
exercise image placeholder
5 sets
10-15 reps
1 min* rest
*Rest 1 min after completing superset.

Exercise 2A

Straight-Bar Curl How to
Straight-Bar Curl thumbnail
4 sets
10-15 reps
-- rest

Exercise 2B

Burpee With Pushup How to
Burpee With Pushup thumbnail
4 sets
10-15 reps
-- rest

Exercise 2C

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
4 sets
10-15 reps
1 min* rest
*Rest 1 min after completing triset.

Exercise 3A

Machine Seated Chest Press
exercise image placeholder
5 sets
10-15 reps
-- rest

Exercise 3B

Close-Grip Decline Pushup on Bosu Ball
exercise image placeholder
5 sets
25-30 reps
1 min* rest
*Rest 1 min after completing superset.

Exercise 4A

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
5 sets
15-20 reps
-- rest

Exercise 4B

Bosu Ball Pushup You'll need: Bosu Ball How to
Bosu Ball Pushup thumbnail
5 sets
18-26 reps
-- rest

Day 2 Legs & Abs

Exercise 1A

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
11 sets
10,15* reps
-- rest
*Alternate between 10 & 15 reps.

Exercise 1B

Stepup You'll need: Box How to
Step-Up thumbnail
11 sets
10,15* reps
90 sec* rest
*Use weights. Alternate between 10 & 15 reps. Rest 90 sec after completing superset.

Exercise 2A

Leg Press How to
Leg Press thumbnail
5 sets
10-15 reps
-- rest

Exercise 2B

Dumbbell Jump Squat You'll need: Dumbbells How to
Dumbbell Jump Squat thumbnail
5 sets
5 reps
90 sec* rest
*Rest 90 sec after completing superset.

Exercise 3A

Leg Extension
Leg Extension thumbnail
4 sets
10-15 reps
-- rest

Exercise 3B

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
15 reps
-- rest

Exercise 3C

Bodyweight Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
4 sets
10-15 reps
90 sec* rest
*Rest 90 sec after completing triset.

Exercise 4A

Weighted Situp You'll need: Dumbbells How to
Weighted Situp thumbnail
5 sets
10-15 reps
-- rest

Exercise 4B

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
5 sets
30 sec reps
-- rest

Day 3 Back & Triceps

Exercise 1A

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
5 sets
10-15 reps
-- rest

Exercise 1B

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
5 sets
10-15 reps
1 min* rest
*Rest 1 min after completing superset.

Exercise 2A

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
5 sets
10-15 reps
-- rest

Exercise 2B

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
5 sets
30 reps
1 min* rest
*Rest 1 min after completing superset.

Exercise 3A

Dumbbell Bentover Row You'll need: Dumbbells How to
Dumbbell Bentover Row thumbnail
5 sets
10-15 reps
-- rest

Exercise 3B

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
5 sets
10-15 reps
1 min* rest
*Rest 1 min after completing superset.

Exercise 4A

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
5 sets
10-15 reps
-- rest

Exercise 4B

Rear-Delt Flye
exercise image placeholder
5 sets
10-15 reps
-- rest

Day 4 Shoulders & Biceps

Exercise 1A

Clean and Jerk
exercise image placeholder
5 sets
10-15 reps
-- rest

Exercise 1B

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
5 sets
10-15 reps
1 min* rest
*Rest 1 min after completing superset.

Exercise 2A

Dumbbell Preacher Curl You'll need: Dumbbells, Preacher Bench How to
Dumbbell preacher curl for biceps thumbnail
5 sets
10-15 reps
-- rest

Exercise 2B

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
5 sets
10-15 reps
1 min* rest
*Rest 1 min after completing superset. Perform weighted.

Exercise 3A

Single-arm Dumbbell Shoulder Press You'll need: Dumbbells How to
Single-Arm Dumbbell Shoulder Press thumbnail
5 sets
10-15* reps
-- rest
*Per arm.

Exercise 3B

Reverse-Grip Front Raise
exercise image placeholder
5 sets
10-15 reps
1 min* rest
*Rest 1 min after completing superset.

Exercise 4

Straight-Bar Cable Curl How to
Straight-Bar Cable Curl thumbnail
-- sets
100* reps
30 sec rest
*Use 50% of max and perform as many sets as possible to reach 100 total reps.

Day 5 Lower Back, Traps, Quads & Abs

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
6 sets
10-18 reps
-- rest

Exercise 2A

Hang Clean You'll need: Barbell How to
hang clean thumbnail
5 sets
10-15 reps
-- rest

Exercise 2B

Burpee With Pushup How to
Burpee With Pushup thumbnail
5 sets
15-20 reps
-- rest

Exercise 3A

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
5 sets
10-15 reps
-- rest

Exercise 3B

Straight-Leg Deadlift
exercise image placeholder
5 sets
12-15 reps
-- rest

Exercise 4

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
6 sets
10-15 reps
-- rest

Exercise 5A

Weighted Plank You'll need: Weight Plates How to
exercise image placeholder
5 sets
1 min reps
-- rest

Exercise 5B

V-Up You'll need: No Equipment How to
V-Up thumbnail
5 sets
15-25 reps
-- rest

Day 6 Cardio & Plyos

Exercise 1

Tire Flips How to
Tire Flips thumbnail
5 sets
100 reps
-- rest

Exercise 2

Sledgehammer Hit How to
Sledgehammer Hit thumbnail
5 sets
15 reps
-- rest

Exercise 3

General Pushup You'll need: No Equipment How to
Pushup thumbnail
5 sets
50 reps
-- rest

Exercise 4

Bodyweight Jump Squat You'll need: No Equipment How to
Bodyweight Jump Squat thumbnail
5 sets
30 reps
-- rest

Day 7 Light Training & Cardio

Exercise 1

Stair Running
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
45 min reps
-- rest
Comments