Bryan's Program
Paragon Training Methods
BodybuildingFollow the exact evidence-based workouts done by Paragon Training Methods founder and programming expert, Bryan Boorstein.
This program is hypertrophy based, usually with 4-5 training days per week for 75-90 min / session.
The program is best suited for an Intermediate or Advanced trainee looking to take their training to the next level.
The objective is to maximize hypertrophy via specific exercise selection.
The majority of the training will use cables and machines to target specific tissue with a more direct stimulus.
The program incorporates Bryan's unique method of increasing effort week to week, and an understanding that SHORT and LENGTHENED overload movements need to be trained differently (i.e. DB lateral raise and Leg Press are not the same).
These different movements inherently have different stimulus and fatigue costs per unit of effort, and a completely different resistance profile (i.e. where the movement is hardest).
This is a low to moderate volume program, leaning on higher efforts (closer proximity to failure).
If you're passionate about hypertrophy training, building muscle, and bringing your best physique, Bryan's program is the one for you!
A
Decline Cable Chest Fly
B
Low Incline DB Bench
C
Dual Cable Lateral Raise
D
One Arm Cable Pushdown - Cross Body
E
One Arm Overhead Cable Tricep Extension
A
Seated Machine Leg Curl - Pause at Contraction
B
Weighted Hip Extensions (45-Degree)
C
B-stance Trap Bar RDL
D
Pendulum Squat - with Heel Wedge
E
Sissy Squat
A
Chest Supported T-Bar Row (Neutral Grip, Lat Focus)
B
Prone Iliac Cable Lat Pulldown
C
Semi Pronated Rear Pull-ups (rear delt focus)
D
One Arm Cross Body Cable Curl
E
Incline DB Curls
A
Steep Incline DB Anterior Delt Press
B
Flat DB Fly/Press (3 sec Pause Bottom)
C
One Arm Cable Lateral Raise (behind back)
D
Cable Y-Raises
E
One Arm Cable Tricep Extension (over shoulder)
A
Standing Single Leg Leg Curl (leg extension machine)
B
Seated Machine Leg Curls - Pause at Stretch
C
Machine Leg Extensions - Pause at Top
D
Machine Hack Squat
E
Front Foot Elevated DB Split Squat (Quad Dominant)
Bryan Boorstein
Bryan is a Hypertrophy expert. With 25+ years of training experience and passion for nerding out on movement + research, Bryan brings an incredibly unique approach to training. Through specific exercise selection and execution, the programming is on the cutting edge of science, combining "evidence based" with experience, anecdote and intuition. The training is sustainable and delivers results!
If you haven't experienced "long muscle lengths" bias in your training, this is going to change the game. You'll never look at movement the same. Rows, lateral raises, leg extensions and leg curls ("short overload") movements, will give you so much more!
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Bryan's Program
Bryan's Program
Bryan's Program
