( Lift Run Bang Training Template) Written By Trevor Kouritzin
Chemical Engineer, Human Nutrition MSc. Candidate
Coach Paul Carter
It is my spin on Coach Paul Carter's Lift Run Bang (LRB) Training program. The LRB training template is one of the best hypertrophy templates ever developed. I like the principles of the program, but I feel that the program doesn't contain the proper delineation between training modalities for different types of physique display.
For example, physique athletes, bodybuilders, and powerlifters want more muscle, but physique competitors need to approach training differently than bodybuilders and powerlifters.
A physique competitor needs to make his primary focus keeping his waist tight and his physique aesthetic, whereas a powerlifter doesn't care what his form looks like as long as his strength increases.
This program gives you the best of everything. I took the LRB training template and tweaked it for the goals of a men's physique athlete. If you have the physique goals of a male cover model, this is the program you need.
But also tailored specifically for a men's physique athlete with daily ab training, daily calf training, and programmed extra work to ensure the physique stays balanced and aesthetic.
Must Read: How to Choose the Right Weights When Training
So what is the Lift Run Bang method for getting into good condition? Easy. Steady-state cardio and interval training. It's the rave to overcomplicate conditioning with things like the sled and prowler. I think it's unnecessary.
Why? Because getting into shape is free. You walk outside for your steady-state and run out for your interval training.
I recommend a steady-state first thing in the morning before eating. Sometimes I have to do it in the afternoons or later in the evening because of my schedule, but I find that doing it in the morning makes me feel "good" for the rest of the day. I also would argue that it has a more significant effect on fat loss.
Now I know that the literature shows that timing your cardio does not affect weight loss. However, the literature indicates that cardio increases muscle insulin sensitivity and improves blood glucose management.
I think doing cardio first thing in the morning before eating will promote better blood glucose management throughout the day and improve body composition better than doing cardio later in the day.
Suppose you can't finish it in the morning, that's fine. Just get it in 3-5 times a week.
I generally have some black coffee and then head out for a 25-45 minutes fast-paced walk. I recommend doing this 3-5 times a week. Steady-state is excellent for recovery and improving blood pressure, heart, and joint health. Walking is also great for the mind and overall stress relief.
I like hill running and 30-40 yard sprints at about 60-70% speed for interval work. I generally do a short warm-up, perform the intervals, a quick cool down, and then some ab work.
Generally, I do hard conditioning twice a week. One day I will make 30-40 yard sprints. The other day I will run the hills. I recommend 10-12 intervals per session.
Must Read: Why Bodybuilders Should Do HIIT (High-Intensity Interval Training)
At the end of every workout:
Overhead Work - Barbell Variation - Pick One
Standing Press / Seated Press / Press Behind Neck / Push Press - 3 sets of 5 @ same weight
Bench Press – 7 sets @ 5,4,3,2,1,1,1
Assistance Work for shoulders - Pick one
Upright Rows / Db Cleans / Hang Pulls - 5 sets of 8-10
Assistance Work for Triceps - Pick one
Pushdowns / Overhead Extensions / Bench Dips - 5 sets of 15-20
Squats – 7 sets @ 5,4,3,2,1,1,1
Hacks / Machine Squats - 4 sets @ 6-10
Leg Press - 4 sets @ 10+
Single-Leg Work - 1-legged leg press / 1-legged squats / lunges (any kind) - 4 sets @ 10-20
Standing calf raises/ leg press calf raises - 4 sets @ 10-20
Pick one - Romanian Stiff Legs / Cleans (hang or power) / Dynamic Romanian Shrugs - 3 sets @ 5 (use the same weight for each set)
Dynamic Romanian Shrugs are when you do a Romanian deadlift, then explode upwards onto the toes into a shrug.
- Lat Pulldowns / Cable Rows / Hammer Row or Machine Rows / Db Rows - 5 sets @ 12-20
- Hyperextensions / Glute Ham Raises / Leg Curls (seated, 1 legged, lying, etc) - 4 sets @ 15-20
- Machine or Db Curls - 3 sets @ 10-15 to a top set
5-10 minute warm-up walking at a moderate pace.
Ten sprints (or treadmill sprints). Pick a destination 30-40 yards away. Sprint as fast as you can to the goal. Walk back. Repeat ten times. If making treadmill sprints, walk for 1 minute, Sprint all out for 30 seconds. Repeat ten times.
Must Read: The Benefits of Warm-Up Exercises Before Workout
After the ten intervals, do 5-10 minutes of walking at a moderate pace for a cool down.
Next up is the ab circuit:
3 rounds of tri-set #1 – machine crunch @ 20 reps / cable wood chop @ 10 reps per side / hanging leg raise @ 10
Three rounds of tri-set #2 – weighted plank @ 1 minute / Side oblique v-ups @ 10 reps per side / decline bench lying leg raise @ 20
3 rounds of tri-set #3 – decline bench weighted crunch X 15 / landmine 180s @ 10 per side / barbell ab roll out @ 10 reps
Pick One - Seated Db Press / Standing Db Press / Machine Press - 3 sets @ 12-20 reps
Pick One - Incline Press / Decline Press / Machine Press - 2-3 sets @ 12-20 reps
Shoulder - Side or Bent Laterals - 5-6 sets @ 15-20
Tricep - Pullovers or Pushdowns - 5-6 sets@ 15-20
Front Squats / Pause Squats – 7 sets @ 5,4,3,2,1,1,1
Leg Extension - 4-5 sets @ 20-30
Adductor/Abductor machine superset - 4-5 sets @ 15-20
1-Legged Movement - Lunges / Speed Skater Squats / 1-Legged Squats - 4 sets @ 20
Seated calf raises- 4 sets @ 20-30
Deadlifts/ From Floor / Blocks / Rack / Elevated / Stiff Legged / Banded – 7 sets @ 5,4,3,2,1,1,1
Pick One - T-Bars / Weighted Chins / Barbell Rows - 5x6-8 to a top set
Good Mornings - 3-4 sets @ 5 (moderate weight) OR...
Leg Curls - 4 sets of 20-30
Some form of a bicep curl - 4-5 sets @ 10-20
5-10 minute warm-up walking at a moderate pace.
Ten hill sprints (or treadmill sprints on an incline). If making hill sprints, sprint up the hill and then walk down the mountain. Repeat ten times. If making treadmill sprints, set the treadmill to a 10% incline. Walk for 1 minute, Sprint all out for 30 seconds. Repeat ten times.
After the ten intervals, do 5-10 minutes of walking at a moderate pace for a cool down.
A. 3 round of tri-set #1 – TRX knee tuck-ins @ 20 / kneeling cable crunch @ 20 reps / land mine 180s @ 10 per side
B. 3 rounds of tri-set #2 – Hanging leg raises @ 10 reps / weighted decline bench crunch @ 15 reps / side plank with leg raises @ 15 reps
C. 3 rounds of tri-set #3 – Barbell ab rollout @ ten reps/decline bench lying leg raise @ 20 reps / 4-way front to back, side to side medicine ball twists @ 20 reps
Thanks to: Coach Paul Carter and Trevor for such an excellent article.
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