Fitness 360: Brandan Fokken, Training Program

Brandan Fokken works out to build muscle. If you've been struggling to reach your goals, his solid training program might be just what you need!

Brandan is in the gym to smash goals, period. Whether he's in season trying to lean down or bulking up during his offseason, Brandan doesn't just do exercises for the sake of exercising. Each movement is well-planned and implemented for a specific reason. Brandan works hard to create his best body.

Brandan FokkenFitness 360
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Train Smart

Brandan works out 5-7 days per week. His reps and sets vary depending on if he's competing or offseason. His split remains consistent: Monday is always chest, Tuesday is arms, Wednesday is legs, Thursday is back, Friday is shoulders, Saturday is a mix to work on weak points, and Sunday is light cardio, abs, and stretching.

In his younger days, lifting heavy was what got Brandan excited about the gym. "I liked lifting heavy weights with fewer reps and really pushing it hard," he says.

As he's gotten older and been more prone to injury, he's changed his style. "Lifting really heavy wears on your joints, muscles, and ligaments. As I've gotten older, I've trained smarter. I've been concentrating on form and squeezing the muscle. I do lighter weight and more reps while confusing the muscles by doing different rep ranges."

"I believe you can accomplish whatever you want if you work hard enough."

"When I was younger it was chest every day. Now that I'm older, I don't need to bench every day," says Brandan. He might still enjoy training his chest, but with maturity came an appreciation for working his weaknesses. "Now my favorite body parts or exercises are my weaker points that I need to bring up. I enjoy training those because I can really see those changes in my body."

As he gets closer to competition, Brandan adds a little more cardio to the mix. "I really like doing circuits. It's fun to go from machine to machine to machine, and then take 30 seconds of rest between circuits." This challenging conditioning is certainly obvious in his physique.

Brandan has built a stage-worthy body because he believed in himself. He calls upon you do to the same. "The only person who can tell you that you can't is you. You don't have to listen," says Brandan. "I can be whoever I want to be and I can look however I want to look. I believe you can accomplish whatever you want if you work hard enough."

Brandan's Split

Day 1: Chest and Abs
1

Leverage Chest Press

5 sets of 20, 12, 10, 10, 8 reps
Leverage Chest Press Leverage Chest Press

2

Leverage Decline Chest Press

4 sets of 15, 12, 10, 8 reps
Leverage Decline Chest Press Leverage Decline Chest Press

3

Barbell Bench Press - Medium Grip

5 sets of 15, 12, 10, 8, 6 reps with one light burn out of 20-30 reps at the end
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

4

Standing Cable Chest Press

4 sets of 15, 12, 10, 10 reps
Standing Cable Chest Press Standing Cable Chest Press

5

Incline Cable Flye

4 sets of 15, 12, 10, 8 reps
Incline Cable Flye Incline Cable Flye

6

Pushups

4 sets of 20, 20, 15, 15 reps
Pushups Pushups

7

Ab Crunch Machine

Pick 3 exercises and do 3 or 4 sets per movement of 25-50 reps per set
Ab Crunch Machine Ab Crunch Machine

8

Stairmaster

20 minutes with heart rate at 135-150 bpm
Stairmaster Stairmaster

Day 2: arms
1

Standing Inner-Biceps Curl

4 sets of 12, 10, 8, 8 reps
Standing Inner-Biceps Curl Standing Inner-Biceps Curl

2

Triceps Pushdown - Rope Attachment

5 sets of 15, 12, 10, 10, 8 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

3

Hammer Curls

4 sets of 12, 10, 8, 8 reps
Hammer Curls Hammer Curls

4

Barbell Curl

4 sets of 10, 10, 8, 8 reps
Barbell Curl Barbell Curl

5

Bench Dips

4 sets of at least 20 reps
Bench Dips Bench Dips

6

Concentration Curls

3 sets to failure
Concentration Curls Concentration Curls

7

One Arm Lat Pulldown

3 sets of at least 20 reps
One Arm Lat Pulldown One Arm Lat Pulldown

8

Stairmaster

20 minutes with heart rate at 135-150 bpm
Stairmaster Stairmaster

Day 3: leg and abs
1

Leg Extensions

4 sets of 50, 40, 35, 25 reps
Leg Extensions Leg Extensions

2

Barbell Squat

5 sets of 25, 20, 15, 10, 10 reps
Barbell Squat Barbell Squat

3

Leg Press

5 sets of 50, 40, 35, 25, 20 reps
Leg Press Leg Press

4

Barbell Lunge

4 sets of 10 reps per leg
Barbell Lunge Barbell Lunge

5

Seated Leg Curl

4 sets of 25, 20, 15, 15 reps
Seated Leg Curl Seated Leg Curl

6

Seated Calf Raise

4 sets of 25 reps
Seated Calf Raise Seated Calf Raise

7

Standing Calf Raises

4 sets of 25 reps
Standing Calf Raises Standing Calf Raises

8

Cross-Body Crunch

Pick 3 exercises and do 3 or 4 sets per movement of 25-50 reps per set
Cross-Body Crunch Cross-Body Crunch

9

Stairmaster

20 minutes with heart rate at 135-150 bpm
Stairmaster Stairmaster

Day 4: shoulders and traps
1

Side Lateral Raise

4 sets of 15, 15, 12, 10 reps
Side Lateral Raise Side Lateral Raise

2

Seated Dumbbell Press

5 sets of 15, 12, 10, 10 reps
Seated Dumbbell Press Seated Dumbbell Press

3

Front Dumbbell Raise

3 sets 15, 12, 10 reps
Front Dumbbell Raise Front Dumbbell Raise

4

Barbell Shrug

5 sets 20, 20, 15, 12, 10 reps
Barbell Shrug Barbell Shrug

5

Standing Dumbbell Upright Row

4 sets 15,12,12,10 reps
Standing Dumbbell Upright Row Standing Dumbbell Upright Row

6

Seated Bent-Over Rear Delt Raise

4 sets 15, 12, 12, 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

7

Dumbbell Side Bend

4 sets of 12, 12, 12, 10 reps
Dumbbell Side Bend Dumbbell Side Bend

8

One-Arm Incline Lateral Raise

4 sets of 12, 12, 12, 10 reps
One-Arm Incline Lateral Raise One-Arm Incline Lateral Raise

9

Stairmaster

20 minutes with heart rate at 135-150 bpm
Stairmaster Stairmaster

Day 5: back and abs
1

Pullups

4 sets of 15, 15, 15, 15 reps
Pullups Pullups

2

Underhand Cable Pulldowns

4 sets of 12, 12, 10, 10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

3

Seated Cable Rows

6 sets of 15, 15, 15, 12, 10, 6 reps
Seated Cable Rows Seated Cable Rows

4

Wide-Grip Lat Pulldown

5 sets of 15, 12, 10, 10, 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

Straight-Arm Pulldown

4 sets of 20, 20, 15, 12 reps
Straight-Arm Pulldown Straight-Arm Pulldown

6

Bent Over Barbell Row

5 sets of 15, 15, 10, 8, 6 reps
Bent Over Barbell Row Bent Over Barbell Row

7
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

8

Oblique Cable Crunch

Pick 3 exercises and do 3 or 4 sets per movement of 25-50 reps per set
Oblique Cable Crunch Oblique Cable Crunch

9

Stairmaster

20 minutes with heart rate at 135-150 bpm
Stairmaster Stairmaster

Day 6: touch ups

On my sixth day, I pick 2-3 body parts I think are lagging and do a touch-up. I may do a circuit, or I may pick 2-3 exercises for a particular muscle group. These days I normally lift light weight with strict form and high reps.

Day 7: rest

BRANDAN FOKKEN Fitness 360