2014 Minutes To A Better Body: 8 Week Fast Start Plan

Brad Borland
Written By: Brad Borland
December 30th, 2013
Updated: June 13th, 2020
177.2K Reads
Maximize your first 2014 training minutes of the new year and reach your goals with this 8 week better body quick start training program for beginners by Brad Borland.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

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

Is 2014 the year of change for you? Is this the year you want things to be different? Do you finally want to see results you can actually see and feel? What if I said you can do it in 2014 minutes? Yes, it’s a play on words – I mean numbers - but hear me out.

What can you do in 2014 minutes? That is approximately 33 ½ hours – a little over a full day if you really want to sum it up into something tangible. I would guess if you had that kind of free, uninterrupted time, you could get quite a lot done.

Could 2014 minutes of a new, but challenging training plan be enough time to change your physique? When broken down into smaller increments over, say, an eight week period would it be manageable and effective enough to elicit real change? Those minutes, added up can be a potentially powerful tool in your fitness arsenal over time.

Focusing for just a small percentage of that time each day and week will soon tally into some serious results if the correct amount of effort, dedication and belief is sustained. The Chinese proverb the journey of a thousand miles begins with a single step is a great analogy to illustrate this principle.

Focused effort, no matter how small, can incrementally move mountains when it comes to desiring significant results. These efforts add up over time and can translate into some major physique transformations.

Below is a complete eight week training plan that utilizes this fundamental axiom. As long as you remain focused each day without allowing yourself to be burdened by the long road ahead, you will reap great rewards.

Pull Ups

Your First Few Steps

The first step is normally the toughest but once you make a small change here and there the seemingly large goal that appears a bit intimidating drifts a little bit closer to reality each day. This can add up and that is good news to you. Take a few necessary steps for the New Year and then follow the plan below for a kick start to a better 2014.

  1. Make a realistic goal for yourself and define it – don’t be vague. Instead of: “I want to be in better shape or gain muscle and lose fat” try: “I want to lose/gain 5 pounds of fat/muscle over the next six to eight weeks.” The more detail the better.
  2. Make the plan a realistic one not something that will be impossible to stick to. For example, don’t set out to attempt training six days per week for two hours each day. Try something manageable such as training four days per week for an hour each day.
  3. Finally, believe in what you are doing will work. There are enough programs, routines and fads out there to confuse even the best informed. Make it a point to filter all of the clutter, stick to your training plan that you set out to do and truly believe you will succeed. That is the only way that you will put forth your best effort.

The 2014 Minute Plan - 8 Week Fast Start

  1. Much of the program will utilize bodyweight moves assuming most reading this are beginners and manipulating your own bodyweight is a true test of control and strength. Some basic equipment is used for other moves. Feel free to adjust where needed for equipment availability.
  2. Select four training days (A, B, C and D below) per week that fit your schedule the best. For example: Monday, Tuesday, Thursday and Friday works well for those wanting a mid-week break and weekends off.
  3. Follow warm-up and rest period suggestions closely. These two factors are often, if not always abused. Priming the body for what is ahead and keeping an appropriate pace are fundamental to any program.
  4. Each training session should last no longer than one hour or less. If you find yourself creeping over this mark then you are either taking too long of breaks between sets or adding too much to the program.
  5. Improvise and modify. If something doesn’t feel right or if you have to avoid certain movements simply replace an exercise with a comparable one. Nothing is lost when you keep the intensity high.
  6. Have patience and fun. This is your break-in program for the New Year so gains and/or losses will be gradual. Have the necessary patience and turning it into a challenge can be advantageous regarding your success.

AMAP = as many reps as possible

Workout A
8 Week Plan
Exercise Warm-up Sets Work Sets Rest (sec)
Push Up or Push Up w/ Elevated Feet 1x10 5x AMAP 1 min
Shoulder Width Pull Ups or Inverted Rows 1x10 5x AMAP 1 min
Dumbbell Upright Row   3x12-15 30 sec
Dumbbell Curl 1x10 3x12-15 30 sec
Hands Close Triceps Push Ups 1x10 3x AMAP 30 sec
Floor Crunch   3x20 30 sec
Steady State Cardio (Any choice)   20-25 min  
Workout B
8 Week Plan
Exercise Warm-up Sets Work Sets Rest (sec)
Warm Up: Cardio Equipment or Outdoors 5 minutes    
Squat Jump   5x10 1 min
Walking or Stationary Lunge   3-5 lengths or 3-5x10 each leg 1 min
Single Leg Dumbbell Calf Raise 1x10 3x12-15 30 sec
Dumbbell Stiff Leg Deadlift   3x12-15 30 sec
Bench Leg Lift   3x20 30 sec
Sprint Intervals (Any form - 2:1 ratio, low to high intensity) 3 minutes 12-15 min  
Workout C
8 Week Plan
Exercise Warm-up Sets Work Sets Rest (sec)
Incline or Flat Bench Dumbbell Press 1x10 5x8-12 1 min
One Arm Dumbbell Row 1x10 5x8-12 1 min
Standing Barbell or Dumbbell Press   3x8-12 30 sec
Reverse Grip Chin Up 1x10 3x AMAP 30 sec
Parallel Bar Dip 1x10 3x AMAP 30 sec
Hanging Leg Raise   3x15-20 30 sec
Steady State Cardio (Any choice)   20-25 min  
Workout D
8 Week Plan
Exercise Warm-up Sets Work Sets Rest (sec)
Warm Up: Cardio Equipment or Outdoors 5 minutes    
Back or Front Squat 1x15 5x8-12 1 min
Bulgarian Split Squat   3x8-12 each leg 1 min
Reverse Lunge   3x12-15 30 sec
Single Leg Dumbbell Calf Raise   3x12-15 30 sec
3 Way Crunch   3x20 30 sec
Sprint Intervals (Any form - 2:1 ratio, low to high intensity) 3 min 12-15 min  
Posted on: Fri, 09/20/2019 - 07:24

Hi there

I just went off training for 2 weeks after finishing the 1st phase
Is it ok to go ahead with 2nd phase directly.
Keeping in mind that i have kept myself in to bodyweight exercises in those 2 weeks
Your feedback will be very much appreciated

Posted on: Thu, 08/28/2014 - 05:42

I thought this was supposed to be a split program ?

Posted on: Sat, 05/03/2014 - 06:11

So are you suppose to do the warm-up sets before you start the work sets? Also are you suppose to do all sets right away before moving to the next exercise or are you suppose to do a set of each exercise (push-up 5xAMAP, Shoulder width pull up 5xAMAP,etc or 1 set of push-ups then 1 set of shoulder width pull-ups, etc.)? Please reply.

Posted on: Fri, 02/07/2014 - 12:00

I actually kept doing them and working it and I've gotten to where I can do them easily.

Posted on: Mon, 01/20/2014 - 10:36

I have a tough time with the Bulgarian Split Squat.. Could I do deadlifts and get the same results?

Posted on: Mon, 02/03/2014 - 08:53

Just do more lunges. Build up your leg strength that way for a bit and then try the split squat.

Posted on: Wed, 01/08/2014 - 16:22

Is there any minimum age for this plan? Im 15

Posted on: Wed, 01/08/2014 - 16:19

Does this workout plan has any sorta minimum age, Im 15 and want a fresh not to heavy workout start

Posted on: Thu, 01/02/2014 - 20:25


Posted on: Thu, 01/02/2014 - 19:35

thank you a lot, sir basically i am typically indian (city kolkata, india) and like to have only typical indian food, son please can you suggest me how controll on its and can follow the upper instructions. thanks.

Thilak Rao
Posted on: Tue, 01/07/2014 - 06:28

I suffer from a similar fate. Indian food is typically high in carbs, and extremely low in proteins. To make matters worse, I'm a octo-lacto vegetarian.

The best you can do is, avoid carbs! Yes, that includes rice, wheat, and all other derivatives. Once you get on this diet, you'll realize that none of the Indian food come without carbs!

Second thing to consider is Goal. If your goal is muscle building, it requires a different diet. If your goal is fat loss, then you need a different diet.

You might be lean, but still have tons of fat between organs. Focus on getting body fat under 12% if you are looking for definition, and the only way to get their is by strict diet and workouts.

Google for "Keto Diet". It's excellent for fat loss!

Elmore Frank Br...
Posted on: Thu, 01/02/2014 - 18:02

I been working out at the gym but it hard to get 6 lack abs. Can u tell me how I can get 6 pack abs?

Matthew Hinton
Posted on: Thu, 01/02/2014 - 17:18

This has been great to find, the read beforehand completed a workout at home today and rejoining the gym Monday. Get so bored with cardio but it's part of the plan so let's so it. Took a progess pic today time to see what I can do.