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'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."

Fitness 360: Brian Casad, Training Program

"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
1
Morning Cardio
Punches
1 set, 45 mins
Rope Jumping
10 min warm-up
1 set, 10 mins
2
Superset
Barbell Incline Bench Press Medium-Grip
5 sets, 10-15 reps
Dumbbell Flyes
4 sets, 10-15 reps
3
Giant Set
Barbell Curl
4 sets, 10-15 reps
Burpee
4 sets, 10-15 reps
Hammer Curls
4 sets, 10-15 reps
4
Superset
Leverage Decline Chest Press
4 sets, 10-20 reps
Decline Push-Up
4 sets, 25 reps
5
Superset
Chin-Up
4 sets, 15-20 reps
Pushups (Close and Wide Hand Positions)
Pushups on a Bosu ball
5 sets, 18-26 reps (1 hand on the ball, one hand on the ground, push it up and switch sides)
Day 2: Cardio/Legs/Abs
1
Morning Cardio - Plyo Circuit
Repeat 5x
Box Jump (Multiple Response)
5 sets, 10 reps
Sled Push
5 sets, 30-60 sec
Wall Ball Squat
5 sets, 20 reps
Frog Hops
5 sets, 20 reps
2
Plyo Push-up
Afternoon
1 set, 10 mins
3
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.
1 set, 100 reps
4
Superset
Barbell Walking Lunge
5 sets, 10-15 reps
Leg Press
5 sets, 10-15 reps
5
Superset
Leg Extensions
5 sets, 10-15 reps
Lateral Box Jump
5 sets, 30, 25, 25, 25, 20 reps
6
Superset
Weighted Crunches
5 sets, 10-15 reps
Flat Bench Lying Leg Raise
5 sets, 15-20 reps
Day 3: Cardio/Back/Triceps
1
Step Mill
Morning Cardio
1 set, 45 mins
2
Rope Jumping
Afternoon
1 set, 10 mins
3
Superset
Wide-Grip Lat Pulldown
4 sets, 10-15 reps
Pullups
4 sets, 10-15 reps
4
Superset
Lying Triceps Press
4 sets, 10-15 reps
Bent-Arm Barbell Pullover
4 sets, 10-15 reps
5
Superset
Bent Over Two-Dumbbell Row
3 sets, 12-18 reps
Tricep Dumbbell Kickback
3 sets, 12-18 reps
6
Dips - Triceps Version
4 sets, 15-25 reps
7
Reverse Flyes
3 sets, 15-25 reps
Day 4: Cardio/Shoulder/Biceps
1
Morning Cardio
Rowing, Stationary
1 set, 20 mins
Stairmaster
1 set, 30 mins
2
Lateral Box Jump
Afternoon, 15-minute warm-up
1 set, 15 mins
3
Superset
Arnold Dumbbell Press
5 sets, 10-15 reps
Side Lateral Raise
3 sets, 16-20 reps
4
Superset
Preacher Curl
5 sets, 10-15 reps (slow 3 seconds down, 5 seconds up)
Hammer Curls
5 sets, 10-15 reps
5
Superset
Dumbbell One-Arm Shoulder Press
5 sets of 10-15 reps on each arm
10 sets, 10-15 reps (alternating arms)
Front Dumbbell Raise
5 sets, 10-15 reps
6
Standing Biceps Cable Curl
50% of max 100 reps, as many sets as it takes, rest 30 seconds between sets
1 set, 100 reps
Day 5: Cardio/Lower Back/Traps/Quads/Abs
1
Punches
Morning Cardio
1 set, 45 mins
2
Hang Clean
Afternoon
6 sets, 5-12 reps
3
Barbell Deadlift
6 sets, 10-18 reps
4
Superset
Barbell Shrug
5 sets, 15-30 reps
Stiff-Legged Barbell Deadlift
5 sets, 12-15 reps
5
Standing Calf Raises
6 sets, 10-15 reps
6
Superset
Plank
5 sets, 1 mins
Reverse Crunch
5 sets, 15-25 reps
Day 6: Afternoon Circuit
1
Afternoon Circuit
5 rounds, 20 seconds per station, light weight 40-50% of max weight
Pushups
5 sets, 20 sec
Pullups
5 sets, 20 sec
Battling Ropes
5 sets, 20 sec
Hammer Curls
5 sets, 20 sec
Barbell Squat
5 sets, 20 sec
Barbell Lunge
5 sets, 20 sec
Barbell Step Ups
5 sets, 20 sec
Bench Dips
5 sets, 20 sec
Standing Dumbbell Triceps Extension
5 sets, 20 sec
Rope Jumping
5 sets, 20 sec
Day 7: Cardio/Circuit Training
1
Stairmaster
1 set, 45 mins
2
Afternoon Circuit
Repeat 4x; Heavy weight 75-90% of max
Barbell Deadlift
4 sets, 5-9 reps
Barbell Bench Press - Medium Grip
4 sets, 5-9 reps
Dips - Triceps Version
4 sets, 5-9 reps
Wide-Grip Lat Pulldown
4 sets, 5-9 reps
Freehand Jump Squat
4 sets, 5-9 reps

Brian Casad Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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