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Bryan's Program

Paragon Training Methods

Bodybuilding
Coach
Bryan Boorstein

Follow 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!

Features
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Professional Guidance from Bryan
Ask nutrition/fitness questions or post form check videos and get immediate + detailed coaching responses from one of the best coaches in the industry
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Programming 5 days per week
4-5 days per week of very specific and targeted hypertrophy training. Intermediate or advanced trainees with 3-5+ years of training experience.
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Access to Free Nutrition/Fitness Resources
Free access to detailed guides and resources, like our Macro Tracking Guide, & More
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Detailed Workouts & Workout Guidance
Our app is loaded w/ instructions, movement demo videos, and workout tips so you know exactly how to follow our workouts + perform lifts correctly
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Unmatched Community Support
from our massive online community of likeminded individuals (who are just like you!)
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Delivered through TrainHeroic
Easily view workouts, track your progress, and keep tabs on things like your sleep, recovery, and more.
Equipment
Required
Dumbells // Adjustable Bench // Cable Machine (Ideally a Functional Trainer) // Leg Curl and Leg Extension Machine
Recommended
Barbell // 45 Degree Hip Extension // Leg Press or Hack Squat Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push (chest focus)

A

Decline Cable Chest Fly

B

Low Incline DB Bench Press

C

Dual Cable Lateral Raise

D

One Arm Cable Pushdown - Cross Body

E

One Arm Cable Overhead Tricep Extension

Monday
Legs (Ham focus)

A

Seated Leg Curl (pause contraction)

B

Weighted Hip Extensions (45 degree)

C

B-stance Trap Bar RDL

D

Pendulum Squat

E

Sissy Squat

Wednesday
Pull (Lat focus)

A

Chest Supported T-Bar Row (neutral grip; lumbar lat focus)

B

Prone Iliac Lat Pulldown

C

Pull-ups (semi-pronated; rear delt focus)

D

One Arm Cross Body Cable Curl

E

Incline DB Curls

Thursday
Push (Delt focus)

A

Steep Incline Anterior Delt Press

B

Flat DB Fly/Press (2-3 sec Pause Lengthened)

C

One Arm Cable Lateral Raise (behind back)

D

Cable Y-Raise

E

One Arm Cable Tricep Extension (over shoulder)

Saturday
Legs (Quad focus)

A

Standing Single Leg Leg Curl (using leg extension machine)

B

Seated Leg Curls (pause stretch)

C

Machine Leg Extension - pause contraction

D

Machine Hack Squat

E

Front Foot Elevated DB Split Squat - Quad Dominant

Coach
coach-avatar 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!

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Training that will change your perspective

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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FAQs
How many workout days are programmed each week?
We usually operate off the calendar week. So cycles often appear as "6 sessions over 9-10 days" or "5 sessions over 8 days." Operating off the typical calendar week provides a ton of freedom with training, and allows you to more accurately listen to the recovery signals your body is sending.
How long will workouts take?
Usually 60-90 min, but it truly depends on a few factors: 1) How many warm-up sets you typically need 2) How long you rest between sets Given that science is quite confident that longer rest is better (especially in the context of a low volume program), we encourage sufficient rest b/w sets
What if I'm working out from home or don't have much equipment?
B's program may not be a great choice for you. Checkout our Paragon Dumbbell Bundle instead! There's several workout programs to choose from and all you need is a minimum of 2-3 pairs of DB's and a bench or flat surface.
What if I don't know how to perform a movement or lift?
No sweat! We have over 500+ movement demo videos uploaded into our app. Each workout section will have movement tips + videos so you'll know exactly how to perform the workout and each lift. You can also get instant feedback from the Paragon team if you post a form check video!
Does Paragon include Nutrition Coaching / Nutrition Guidance?
Your subscription grants you access to workouts, free nutrition/fitness resources, & coaching support from the Paragon team. We love answering nutrition questions, but if seeking 1:1 nutrition coaching, that service typically runs $150-300/mo and isnt included in our super affordable subscription (:
What if I love CrossFit, Olympic lifting, etc?
Check our our Paragon Performance Program Bundle! Strength/Metcon = our take on a more sustainable approach to functional fitness. All the things you love: strength training, Olympic lifting, gymnastics, fun metcon pieces … but put together in a way that won’t leave you feeling beatdown + burnout!
What if I love long distance running and/or riding my Peloton?
Check out our Paragon Performance Program Bundle! You'd love our Cardio/Lift or DB Cardio/Lift programs. 3 days of strength training + 2 potential cardio days. On cardio days, choose between sprint work, steady-state cardio, hop in a Peloton class, or follow your own endurance race training.
What if I have nutrition, fitness, and/or programming questions?
Post them in the App Chat or Community group - we always give detailed coaching responses! Paragon is an evidence-based, education-focused company. We believe that education = empowerment. It’s a lot easier to DO something when you understand the “how" or “why” behind WHY you’re doing something.
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Bryan's Program
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Bryan's Program
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Bryan's Program
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