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WE SH IP TO ALGERI A VIE W D E TAILS

Total Body Sabotage: Blast Plateaus, Get

Big & Strong, Fast!

So you're big and lean...but can you back it up and get the job
done? This program will help you look good and provide you
with the power & performance to kick butt.

Workout Summary

Main Goal Build Muscle

Workout Type Split

Training Level Beginner

Program Duration 6 weeks

Days Per Week 4

Time Per Workout 60-75 minutes

Equipment Required Barbell, Bodyweight, Dumbbells, Machines,

Other

Target Gender Male & Female

 Recommended Supplements Creatine, Whey Protein, Healthy Oils/EFAs,
Casein Protein

Author Brad Borland

Workout PDF Download Workout

Workout Description
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of
WorkoutLab.

This April the likes of Arnold Schwarzenegger, Joe Manganiello and Sam Worthington
will star in the action-thriller Sabotage playing elite DEA task force agents. This collection
of actors makes a convincing case of looking the part of a specialized team charged
with kicking butt and taking names.

Strong, muscular and athletic are the prerequisites for a job (the actual job) like that.
What good is it to just look big, lean and strong if you can’t do anything with it? Tailoring
a workout program around more functional goals and techniques will not only improve
performance and practical applications but is also guaranteed to build some serious
muscle and strength as a nice immense side effect.

Do not fret; the program below is not all utilitarian in nature. Some moves are for
strength, some are for function and others are for packing on good ole fashioned muscle
to balance out your physique for one awesome finished product.

Total Body Sabotage: Ten Directives for Getting Big

and Strong
1. Lift big. You will use mainly multi-joint, compound moves to lift big weight. The
more joints used the more weight lifted – pure and simple. You will be doing some
old favorites such as bench presses and squats with some more full body stuff like
deadlifts and clean and presses.
2. Nix the small stuff. Little, isolated moves such as a lot of cable work and “look
at me” exercises won’t be found in this program. However, some single-joint stuff is
a must such as curls, Romanian deadlifts and lateral raises.
3. Hybrid reps. Rep ranges will fluctuate from power to strength to mass. Having
such variety will ensure that all areas are covered for total body annihilation without
the high risk of injury. This will also serve to keep the body off guard and interest
levels high throughout the program.
4. Get functional. Not to be outdone utilizing all strength and muscle mass moves,
functionality won’t get the backseat in this program. It is nicely inserted to work
 synergistically with the rest of the moves to add some much needed performance-
based challenges.
5. Personal alternatives. Of course not everyone can follow this program to a T.
Some will have specific issues with certain moves due to past injuries, body
structure and imbalances among many others. Installing alternative (but
comparable) moves may be necessary for some individuals.
6. Get dynamic with your warm-up. Forget the long, slow treadmill warm-up –
this is Sabotage! You need to get your whole body charged up. You will be
performing a more dynamic warm-up such as burpees, push-ups and body weight
squats.
7. HIIT. Riding the coattails of the above point, you will also be avoiding the long,
drawn out cardio sessions that brought TVs to treadmills. There will be no time to
catch up Survivor during high intensity interval training.
8. Stretch. The importance of stretching cannot be stressed enough. This often little
practiced habit can help your body reap great rewards regarding recovery, injury
prevention and subsequently increased performance.
9. Keep pace. The pace of this program is another factor that must be closely
followed. It will utilize supersets (sets done back-to-back without rest) and specified
rest periods between straight sets.
10. As with all plans, we all tend to go all out risking dreaded burnout. That
is why you should go full tilt on this program for no longer than six weeks –
preferably four. After that either take a few days completely off or conduct a very
low intensity maintenance type workout for a week or two to give the body time to
repair and regroup.

***Perform each training day once per week on any combination of days.

***Before each workout begin with a dynamic warm-up of 3 rounds of 10 reps of

burpees, 10 reps of prisoner squats and 10 reps of push-ups done back-to-back without
rest.

Day 1

Total Body Sabotage

Warm-Up
Exercise Work Sets Rest
Sets
Barbell deadlift 2x12 4x4-8 60-90

Flat bench barbell press 2x12 4x4-8 60

Standing barbell push press   3x4-8 60

Power barbell upright row 1x8 3x6 60

Inverted row   3x10-12 30

Superset: hanging leg raise and   3x15 30
incline board crunch

HIIT: 20 minutes of intervals: 30

3 minutes low
seconds high intensity/1 minute    
intensity
low intensity

Day 2

Total Body Sabotage

Warm-Up
Exercise Work Sets Rest
Sets
Box jump 1x10 3x10-12 30

Barbell back squat 1x12 4x4-8 60

Dumbbell static lunge   3x10 30

Single leg calf raise with

  3x12 30
dumbbell

Superset: barbell cheat curl and

1x12 3x4-8 60
diamond push-up

Windshield wiper rotation   3x10-15 30

HIIT: 20 minutes of intervals: 30

3 minutes low
seconds high intensity/1 minute    
intensity
low intensity

Day 3

Total Body Sabotage

Warm-Up
Exercise Work Sets Rest
Sets
Barbell clean and press 2x8 3x6-8 60

Close-grip pull-up 1x8 3x8-12 60

Superset: dumbbell row and

1x10 4x8-12 60
incline bench dumbbell press

Feet elevated push-up   3x10-20 30

Standing dumbbell lateral raise   3x8-12 30

Superset: Plank and bicycle   3x15 30
crunch

HIIT: 20 minutes of intervals: 30

3 minutes low
seconds high intensity/1 minute    
intensity
low intensity

Day 4

Total Body Sabotage

Warm-Up
Exercise Work Sets Rest
Sets
Superset: jump squat and barbell
1x10 4x8-12 60-90
front squat

Barbell Romanian deadlift 1x12 3x8-12 60

Bulgarian split squat   3x8-12 60

Farmer’s walk   3 lengths 30

Superset: dumbbell hammer curl

1x12 4x6-12 60
and weighted parallel bar dip

Incline bench leg lift   3x15 30

HIIT: 20 minutes of intervals: 30

3 minutes low
seconds high intensity/1 minute    
intensity
low intensity

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About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »

2 Comments + Post Comment

 Posted Thu, 07/03/2014 - 19:33 LIKE 15
Jay
What are some good examples of HIIT workouts? Are they strictly cardio or a mixture?

REPLY
REPLY

Posted Sat, 11/26/2016 - 15:13 LIKE 6

raf
Hello i'm italian fan site!!
I can a question;
can I increase the mass with this workout ??
Thank you! Great site!!!

REPLY
REPLY

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