Fitness 360: Brian Casad, Training Program

Brian's gym packs a punch. It includes a boxing ring and full-fledged weight room. Try Brian's full training regimen!

Working out of a boxing gym affords Brian Casad ample opportunities to insert cardio into his training, but this gym owner also has plenty of classic weightlifting equipment at Title Boxing Gym in Uptown Dallas.

He does a lot of cardio, a lot of ab work, and a lot of resistance training, making his lifting week a hodgepodge of differing physical fitness challenges. "I like to lift heavy, but I also like to do high repetitions, monster sets," Brian says. "I love doing supersets, which is one of the more regular things I do. I also like to do a lot of powerlifting. I like to do anything and everything, so I don't get bored. So many people get bored with their workouts. They're doing the same routines."

Brian Casad Fitness 360
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Brian's Training Philosophy

For Brian, there is no typical week. Each afternoon he hits the weight room and listens to his body. Whichever body part is rested and needs training gets worked out.

He does a different morning cardio routine every day. Sometimes it's stairs, a plyometric circuit, or his favorite, boxing. "Boxing is one of the best workouts you can do," Brian says. "It's a total-body workout, especially if you learn how to box properly. You use all your muscle, moving back and forth, using your core for everything. You blast your shoulders. You move up and down, using your legs. You can also incorporate plyometrics."

"Boxing is a total body workout, especially if you learn how to box properly. You use all your muscle, moving back and forth, using your core for everything."

Beyond the rings, jump ropes, and speed bags, Brian knows you need muscle to fight. "I got to design my own gym," he says. "I designed it where I have a full weight room. I have some rings and a cardio room. You can get any type of workout you want in there."

Brian's Training Regimen

Day 1: Cardio/Chest/Biceps
Morning Cardio
1

Punches

45 minutes
Punches Punches

Rope Jumping

10 min Warm-up
Rope Jumping Rope Jumping

Superset
2
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Dumbbell Flyes

4 sets 10-15 reps
Dumbbell Flyes Dumbbell Flyes

Giant set
3

Barbell Curl

4 sets 10-15 reps
Barbell Curl Barbell Curl

Burpee

4 sets 10-15 reps
Burpee Burpee

Hammer Curls

4 sets 10-15 reps
Hammer Curls Hammer Curls

Superset
4

Leverage Decline Chest Press

4 sets of 10-20 reps
Leverage Decline Chest Press Leverage Decline Chest Press

Decline Push-Up

4 sets 25 reps
Decline Push-Up Decline Push-Up

Superset
5

Chin-Up

4 sets of 15-20 reps
Chin-Up Chin-Up

Pushups (on bosu ball)

5 sets 18-26 reps (1 hand on the ball, one hand on the ground, push it up and switch sides)
Pushups Pushups

Day 2: Cardio/Legs/Abs
Morning cardio: PLYO CIRCUIT; REPEAT 5X
1
Box Jump (Multiple Response) Box Jump (Multiple Response)
Sled Push Sled Push
Wall Ball Squat Wall Ball Squat

Frog Hops

20 reps
Frog Hops Frog Hops

afternoon
2
Plyo Push-up Plyo Push-up

3
Barbell Squat Barbell Squat
Starting with a suitable weight; do no more than 20 reps per set; add weight to every set until you total 100 reps.

Superset
4

Barbell Walking Lunge

5 sets 10-15 reps
Barbell Walking Lunge Barbell Walking Lunge

Leg Press

5 sets 10-15 reps
Leg Press Leg Press

Superset
5

Leg Extensions

5 sets 10-15 reps
Leg Extensions Leg Extensions

Lateral Box Jump

5 sets of 30, 25, 25, 20 reps
Lateral Box Jump Lateral Box Jump

Superset
6

Weighted Crunches

5 sets 10-15 reps
Weighted Crunches Weighted Crunches
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Day 3: Cardio/Back/Triceps
Morning cardio
1

Step Mill

45 minutes
Step Mill Step Mill

afternoon
2

Rope Jumping

10 minutes
Rope Jumping Rope Jumping

Superset
3

Wide-Grip Lat Pulldown

4 sets of 10-15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Pullups

4 sets of 10-15 reps
Pullups Pullups

Superset
4

Lying Triceps Press

4 sets of 10-15 reps
Lying Triceps Press Lying Triceps Press

Bent-Arm Barbell Pullover

4 sets of 10-15 reps
Bent-Arm Barbell Pullover Bent-Arm Barbell Pullover

Superset
5

Bent Over Two-Dumbbell Row

3 Sets of 12-18 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Tricep Dumbbell Kickback

3 Sets of 12-18 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

6

Dips - Triceps Version

4 sets of 15-25 reps
Dips - Triceps Version Dips - Triceps Version

7

Reverse Flyes

3 sets of 15-25 reps
Reverse Flyes Reverse Flyes

Day 4: Cardio/Shoulder/Biceps
morning cardio
1
Rowing, Stationary Rowing, Stationary

Stairmaster

30 minutes
Stairmaster Stairmaster

afternoon
2

Lateral Box Jump

15 minute warm-up
Lateral Box Jump Lateral Box Jump

Superset
3

Arnold Dumbbell Press

5 set 10-15 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Side Lateral Raise

3 sets of 16-20 reps
Side Lateral Raise Side Lateral Raise

Superset
4

Preacher Curl

5 sets 10-15 reps (Slow 3 seconds down, 5 seconds up)
Preacher Curl Preacher Curl

Hammer Curls

5 sets 10-15 reps
Hammer Curls Hammer Curls

Superset
5

Dumbbell One-Arm Shoulder Press

5 sets of 10-15 reps on each arm
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

Front Dumbbell Raise

5 sets of 10-15 reps
Front Dumbbell Raise Front Dumbbell Raise

6

Standing Biceps Cable Curl

50% of max 100 reps, as many sets as it takes, rest 30 seconds between sets
Standing Biceps Cable Curl Standing Biceps Cable Curl

Day 5: Cardio/Lower Back/Traps/Quads/Abs
morning cardio
1

Punches

45 minutes
Punches Punches

afternoon
2

Hang Clean

6 sets of 5-12 reps
Hang Clean Hang Clean

3

Barbell Deadlift

6 sets of 10-18 reps
Barbell Deadlift Barbell Deadlift

Superset
4

Barbell Shrug

5 sets 15-30 reps
Barbell Shrug Barbell Shrug

Stiff-Legged Barbell Deadlift

5 sets of 12-15 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

5

Standing Calf Raises

6 sets of 10-15 reps
Standing Calf Raises Standing Calf Raises

Superset
6

Plank

5 sets of 1 min holds
Plank Plank

Reverse Crunch

5 sets of 15- 25 Reps
Reverse Crunch Reverse Crunch

Day 6: Afternoon Circuit
afternoon circuit: 5 rounds, 20 SECONDS PER STATION, LIGHT WEIGHT 40-50% OF MAX WEIGHT
1
Pushups Pushups
Pullups Pullups
Battling Ropes Battling Ropes
Hammer Curls Hammer Curls
Barbell Squat Barbell Squat
Barbell Lunge Barbell Lunge
Barbell Step Ups Barbell Step Ups
Bench Dips Bench Dips
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension
Rope Jumping Rope Jumping

Day 7: Cardio/Circuit Training
1

Stairmaster

45 minutes
Stairmaster Stairmaster

afternoon circuit: REPEAT 4X; HEAVY WEIGHT 75-90% OF MAX
2
Barbell Deadlift Barbell Deadlift
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip
Dips - Triceps Version Dips - Triceps Version
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
Freehand Jump Squat Freehand Jump Squat

Brian Casad Fitness 360