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

Build Muscle
Split
Beginner
6 weeks
4
60-75 minutes
Barbell, Bodyweight, Dumbbells, Machines, Other
Male & Female

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
Exercise Warm-Up Sets Work Sets Rest
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 incline board crunch   3x15 30
HIIT: 20 minutes of intervals: 30 seconds high intensity/1 minute low intensity 3 minutes low intensity    
Day 2
Total Body Sabotage
Exercise Warm-Up Sets Work Sets Rest
Box jump 1x10 3x10-12 30
Barbell back squat 1x12 4x4-8 60
Dumbbell static lunge   3x10 30
Single leg calf raise with dumbbell   3x12 30
Superset: barbell cheat curl and diamond push-up 1x12 3x4-8 60
Windshield wiper rotation   3x10-15 30
HIIT: 20 minutes of intervals: 30 seconds high intensity/1 minute low intensity 3 minutes low intensity    
Day 3
Total Body Sabotage
Exercise Warm-Up Sets Work Sets Rest
Barbell clean and press 2x8 3x6-8 60
Close-grip pull-up 1x8 3x8-12 60
Superset: dumbbell row and incline bench dumbbell press 1x10 4x8-12 60
Feet elevated push-up   3x10-20 30
Standing dumbbell lateral raise   3x8-12 30
Superset: Plank and bicycle crunch   3x15 30
HIIT: 20 minutes of intervals: 30 seconds high intensity/1 minute low intensity 3 minutes low intensity    
Day 4
Total Body Sabotage
Exercise Warm-Up Sets Work Sets Rest
Superset: jump squat and barbell front squat 1x10 4x8-12 60-90
Barbell Romanian deadlift 1x12 3x8-12 60
Bulgarian split squat   3x8-12 60
Farmer’s walk   3 lengths 30
Superset: dumbbell hammer curl and weighted parallel bar dip 1x12 4x6-12 60
Incline bench leg lift   3x15 30
HIIT: 20 minutes of intervals: 30 seconds high intensity/1 minute low intensity 3 minutes low intensity    

 

2 Comments+ Post Comment

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Posted Thu, 07/03/2014 - 19:33
Jay

What are some good examples of HIIT workouts? Are they strictly cardio or a mixture?

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Posted Sat, 11/26/2016 - 15:13
raf

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

Thank you! Great site!!!