my weekly STRENGTH TRAINING + CARDIO routine to BUILD MUSCLE & GET SHREDDED!🔥

⚠️ GET MY WEEKLY STRENGTH TRAINING + CARDIO ROUTINE NOW: bryanadamc.gumroad.com/l/stre...
this is MY WEEKLY STRENGTH TRAINING + CARDIO ROUTINE! I'm so excited to share this with you and this has truly taken me months and months to tweak, perfect and get to a place where I can share it with you. I can CONFIDENTLY SAY: this program works VERY WELL.
🏋🏻‍♂️ LINKS TO THE EXERCISE EQUIPMENT I USE:
BENCH/SQUAT/PULL-UP RACK - amzn.to/3gQFi79
WORKOUT BENCH (similar to what i have) - amzn.to/3UqjL39
OLYMPIC BARBELL - amzn.to/3VhKbFn
BARBELL CLIPS - amzn.to/3gTYq48
OLYMPIC BARBELL PLATES (45LBS) - amzn.to/3iuuPyS
OLYMPIC BARBELL PLATES (25LBS) - amzn.to/3ORcZCj
HEX BAR - amzn.to/3iwc5Pg
WEIGHT-ADJUSTABLE DUMBBELLS - amzn.to/3XOgLjI
HEAVIER DUMBBELLS (60-80LBS) - amzn.to/3VoQ57P
KETTLE BELL - amzn.to/3EUzKka
CURL BAR - amzn.to/3VzLSOe
LIFTING BELT - amzn.to/3VMGU0L
ELLIPTICAL (similar to what i have) - amzn.to/3EYnhf4
RECUMBENT BIKE - amzn.to/3iw4akZ
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LEARN MORE HERE: learnmore.moodssounddesign.com/
🎶 MOODS SONGS USED IN THIS VID:
Off the Top - moodssounddesign.com/track-li...
Sunshine - moodssounddesign.com/track-li...
Soft Light - moodssounddesign.com/track-li...
Mess Around - moodssounddesign.com/track-li...
1am in the City - moodssounddesign.com/track-li...
🤍 FOLLOW THE OTHER SOCIAL CHANNELS:
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ali & i's TikTok: www.tiktok.com/@aliandbryan
📩 BUSINESS INQUIRIES & COLLABORATIONS:
[e-mail]
0:00 - INTRO
0:13 - WHO IS THIS ROUTINE FOR?
1:53 - DO I NEED AN APPLE WATCH?
2:43 - EQUIPMENT I USE
3:16 - WEEKLY OVERVIEW
3:40 - CARDIO
4:15 - MY MAIN STRATEGY
5:55 - MONDAY CHEST + ABS
7:22 - TUESDAY - LEGS - QUAD FOCUSED
10:00 - WEDNESDAY - BACK + SHOULDERS
11:45 - THURS - ARMS + ABS
13:14 - FRIDAY - CHEST + BACK + SHOULDERS
15:00 - SATURDAY - LEGS - HAMSTRING + GLUTE FOCUSED
16:51 - ABS
17:33 - FLEXIBILITY IS OKAY
20:10 - IS IT SELFISH TO SELL FISH?

[@BryanAdamCastillo]

so stoked to see so many get the full program! truly thankful🤍 STAY AFTER IT FRIENDS! lots more vids to come!

[@arthurrobinson4644]

Brian I agree with you on the waiting around. It makes me lose momentum and motivation

[@realbs8446]

Starting the routine today!! Pretty excited.

[@7777777deano]

Where are your Abs exercises on day 1 please??

[@jadengrant]

Hey, does your workout plan come with a meal plan?

[@itsadamtruitt]

I watched your weight loss video and Apple Watch video 4 months ago. I was 250 pounds. It inspired me and got me in the midst to start disciplining myself physically and calorically. I now weigh 197 and still have goals. Thank you.

[@Bjustis2222]

That’s awesome man. CONGRATULATIONS

[@NONAME-ut6vb]

CONGRATS.. what is your plan? I was starting my weight loss journey on Dec 1st but by Dec 5 my kids and I came down with the flu. I am better but i have not exercise nor have I ate more than 1200 calories since than. I am giving myself until Sunday to start exercising again. I will love to lose weight in 4 months.

[@BryanAdamCastillo]

that’s freakin amazing to hear man! STAY AFTER IT🔥

[@Reppintimefitness]

Congratulations

[@marionnichols7442]

You lost 50 pounds in 4 months 🤝

[@chrisfc200]

Thanks Bryan, I was waiting for this also! Just bought the PDF. Your previous videos regarding managing calories were great, and really simplified something I’d struggled with for a long time. I plan to reduce the workout rounds initially and work slowly up to the levels in your routine. And congratulations at getting to 100k!

[@satoristerrett6331]

Thanks so much for sharing this Bryan! I have been wondering what your strength and cardio routine is for a while now. I just purchased the full plan and am very excited to try it out! Love your videos. Keep up the great work and congrats on 104K subscribers!!!

[@chukwudicharles7916]

Hi Bryan! I've been using your workout plan and it is BRUTAL- I did the Back and shoulders day yesterday and I sure felt it. I've been training dedicatedly for a year and a half now so it was getting boring but your routine has spiced things up.Thank you!

[@scothatfield]

Bryan, I am sincerely thankful for whatever algorithm it was that brought your videos across my feed. I've alternated between semi-fit and dad bod ever since high school, and your HOW I GOT SHREDDED video packaged everything I needed in one clear, simple video. I only had to tweak my routine a bit (introduce a fasting window, up my cardio intensity, track my macros) and in less than a month I'm down over 13 pounds. I know it'll continue because of the discipline and overall lifestyle adjustments you recommended, which are easy and practical. I've taken your suggestions from several videos, customized them to fit my needs, and I've never felt better and more confident about getting AND staying fit. Thank you for sharing a practical plan that will benefit so many.

[@MohnishD]

Bro this video is gold! Thanks 🙌🏻❤️

[@mattib9758]

Great routine. I just purchased your program is amazing and simple.

[@joeabs4844]

Thank you for this video and encouragement to all people that need to be moving.

[@nutriguru4u]

Thanks for the great content. You are truly inspiring.

[@SpiritOfTwilight]

Dude. I fell in love with Eric as much as I appreciate and love your videos. This series is so deep and such a positive influence. When Eric choked up in the kitchen scene, I shed a tear. Blessings to both you guys and thank you for sharing the journey! ❤

[@sairahaniff32]

I did your chest and AB workout yesterday and it absolutely smoked my muscles in the best way possible! Can’t wait to try the next muscle group! 💪🏽🙌🏽

[@thenature4785]

Great videos as always! Mindset is the most important part before starting a cut. It’s tough.

[@DonKassim]

Just got your program, love the way you explain

[@65vwbug87]

Good stuff man, that I phone 14 camera looks stellar!

[@mrdereksutton]

You easily became my favorite channel this year with just the diversity of topics you have for your videos. Also really love your podcast! Thank you for all you do

[@BryanAdamCastillo]

means so so much man! thanks a ton!

[@Motivos77]

Just a fantastic video and brutal workout. Love it.

[@JamesHunter-ws5st]

I've been waiting patiently and eagerly for this my friend! Massive well done and I'm pumped to try the plan 🤩

[@BryanAdamCastillo]

heck yeah!! stoked to hear that and go grind it out! DON’T HATE ME FOR THE WORK I’M PUTTING YOU THROUGH 😂🥵

[@ngliscsaxon6128]

I just started my Elliptical weekly workout with my weights training, as someone who has suffered a large belly all my life, I really can't afford to 'bulk' without the extra cardio. Been told I have been 'wrong' to do cardio on the Eliptical machine every day, 30 mins on my weight days (Monday weds and Fri) and then 45-60 minute every other day. It's helped me kept my weight down, especially the belly fat now that I am eating more to boost muscle. So glad I am not the only one, your video made me glad I didn't listen to the 'gainz bro' advice and keep up my cardio daily

[@alexmnorris]

Congrats on 100k brother. This routine is awesome! That ab workout is solid ✌️

[@BryanAdamCastillo]

thanks a ton dude! really appreciate it!

[@Karimdelacreme]

Hi Bryan, thanks for sharing your workout routine. Really like the supersets in these workouts and the drop sets. Lots of sweating and heart rate pump in the gym. I like Tuesdays leg workout but I don’t rest and then do the opposite leg, i immediately do the opposite leg and then rest. I also added body weight jump box squats to feel the extra burn🔥

[@sm3dc]

I just bought the program and I'm going to give it a go, I'm definitely tweaking al lot since I don't have that much equipment at home, I have some dumbells, couple of kettlebells, a heavy and a light jump rope and my indoor bike. I need to get stronger, specially with so many push-ups. Thank you for the high quality and in-depth content.

[@EbiAtawodi]

Just got the PDF - I have a personal trainer AND this video is so good but so nice to have it as a reference ❤

[@dr.truthteller9768]

Great video, great content, and great price on the app. Thanks for the hard work you put into this, it's good stuff

[@BryanAdamCastillo]

thanks so so much! that truly means a ton! 🫶🏼

[@NegroSeba]

Bro tus videos de este estilo son los mejores 🙌🏾🙌🏾 parte de ellos fueron la motivación para volver a entrenar y mis nuevos proyectos 👌🏾👏🏾💪🏾🙌🏾

[@BryanAdamCastillo]

thanks so so much! love to hear that!🤍🫶🏼

[@sammyjr1996]

Awesome content bro! Can’t wait to see more fitness content, this is great 👌🏽

[@BryanAdamCastillo]

thanks a ton man! appreciate that!

[@babirsultan]

Great work. Thanks.

[@ia3598]

Thanks for the content and the motivation!

[@BryanAdamCastillo]

heck yeah!🧸

[@mattyhickman3995]

Anyone else think his dumbbell flys look a lot like a dumbbell bench press ?

[@sxhrgvs]

Great video as always. Interesting approach to training - too high volume for me, but it looks super challenging, and I’m sure it will work for some people. No one can argue with your results either, so well done sir. Keep up the great work. Couple of suggestions which may be worth considering … - for the calf raises, maybe use something to stand on to get more stretch at the bottom (like you do with the body weight ones) - for the close grip pull ups, let your arms go straight at the bottom - it’s supposed to help, according to what I’ve read at least. Great video though. Congrats on the 100k too 👍💪

[@Everydaykaen]

Nice my friend been waiting for another fitness related content

[@BryanAdamCastillo]

heck yeah! so much more to come!🔥

[@nanaisloved2736]

This gives me hope that I can still do my beloved cardio without losing my gains🥺 I'm trying to build my booty but I dance a lot and walk for many hours a day

[@ScottWeisman]

Bryan, this video is incredible and the PDF program is a great supplement! Curious if there are any other resources or people who you learned a lot from. Thanks!

[@rodneyjoseph4060]

Just purchased, thanks for sharing 💪🏿

[@BryanAdamCastillo]

so freakin stoked to hear that! massive thanks!

[@ShahidKhan-pq4cr]

Thank you so much for this great video. Uniquely different from usual workout routine. How much time this strength training one session takes

[@conscious2973]

Amazing!!

[@anthonyterry8162]

Christmas came early this year for me. Thank you Bryan!

[@BryanAdamCastillo]

haha love that! STAY AFTER IT!🔥

[@anthonyterry8162]

@Bryan Adam Castillo will do brother💪

[@gladdenhandymanllc962]

Buying this now

[@infamousdetails8406]

This is epic!!! 💯

[@BryanAdamCastillo]

appreciate that a ton!

[@djsarumawashi]

Thanks for Sharing. GREETINGS from CABO VERDE ISLANDS. Cheers🤩😃

[@quinlantsan506]

Just bought it!🙏

[@ivan01miranda]

Wrapping up my first week. Love it so far. Question, obviously I’m sore. Does soreness fully go away when you get to the point where you are? Or are you always sore since you’re always in theory increasing the effort?

[@erproerpro903]

Thanks man! That PDF will be very usefull! Got one ;)

[@BryanAdamCastillo]

heck yeah! stoked to hear that and appreciate the support!🤍

[@Boyjustwanttodofun]

@@BryanAdamCastillo please send a link to pay with paypal

[@dedmanraizd]

Hey thanks for your video and sharing your program. I got it and man I’m impressed. I notice that your program is somewhat close to a PPL program. Do you follow that format or do you just target muscle groups regardless of their compound movement and does that make a difference? Thanks again!

[@antoniomota23]

Loved de vídeo. Bought the plan. Very easy and funcional. Just a question. What do you do if you can’t exercise in a specific day? You skip that train and move to the next. Or you reschudle it?

[@TLOverlander]

Kinda old school but I like it. Personally, I'd combine my arm days into my "push/pull" days. Working your tri's the day before your chest day is probably compromising your chest workouts...? And if you're gonna do that, might as well do push/pull split days and now all your major muscle groups get 3 workouts per week. And hit those abs 3 times a week!

[@steve1grangeify]

great video. i lost 52 pounds in 8 weeks of a 10-week course. I eat 1600 calories a day and just walk 60 min a day. once I'm finished I will start weight training as eating 1600 calories a day isn't sustainable in the long run. it is very hard at times I won't lie but it has given me the jump start that I needed. I still want to lose another 3 stone but I'm happy to do that over a much longer period.

[@CogitoErgoSum2024]

Finally. A REAL natty who looks great. Kiddos. Stay natural. 💪🏼👊🏼

[@georgipopov2430]

Very interesting training strategy, thanks! This dumbbell chest exercise is a "dumbbell chest press", not a "flyes".

[@bruceculversr1869]

My question is about apple watch goals. Do you have a target time for strength training. I would think the green band would count cardio and strengthe? What are your targets?

[@felipelinares4122]

I’m just on day 3 and feeling different already. Can’t wait. Is there any way to get on a call to see if you can answer some questions? Thank you

[@danielfelix4240]

Bryan , I enjoyed your video. In your video for your first workout after you barbell press you say you then do dumbbell flies but it looks like in the video your actually doing dumbbell presses. Can you clarify for me which one I should be doing if following your workout routine?

[@newelljack]

Question on some of the body weight stuff: where you have 10 or 25+ max rep pull up or push-up, what should I do if I can’t hit that number unbroken? Should I take all the time I need to do the reps, or max out what I can and try to add more next week?

[@douglaskylewilson7869]

Do you have any recommended supplements while you were on your 5 week cutting phase? Creatine, bcaa’s, whey, etc?

[@jaimedelgado2842]

Hey Bryan love the routine, quick question after completing 1 round on any set do you stay at the same weight for the following rounds? Do you Increase or decrease weight, or if you stay at the same weight for the entire rounds do you go up on weight the following week?

[@GianVasquezMusic]

You're a BEAST bruhv!! Such a clean video, LOVE TO SEE IT FAM!!

[@BryanAdamCastillo]

duuuude! freakin thanks a ton! miss you homie we gotta chill soon!🤍

[@Reppintimefitness]

Salute 🔥

[@alexitanguay]

What should I buy for cardio? I WFH and barely go outside for walks because it’s minus 40 degrees. A small foldable elliptical like you? The rest of the setup is similar to yours. Just limited in spaces

[@legacyreels]

New sub alert

[@drvenhrd46]

Crazy volume!!! How much are sleeping mate? This shit is hard especially on a defecit

[@austinslater4773]

Good video! Has your resting heart rate dropped from the daily cardio?

[@michaelslevin8089]

Hi Bryan. Purchased the plan - Very good! On average for the weightlifting session how many calories are you burning on the watch? Same for a 30min cardio session. Just as a guide. Cheers 👍

[@goody5250]

@Bryan, I’m not sure if you’ll see this but as I mentioned in another comment, I’ve been greatly inspired by you and have picked up your routine and am about a month into my journey and loving it! I wanted to ask you something - is there a reason why you prefer hex bar deadlifts over regular? Is it better in some way ie for technique or something? Thanks so much man love all your content and am very thankful for you. :)

[@americantroy77]

Gary you sound like a STAN

[@hf6451]

Hello, what would you recommend for someone that has about 45 to an hour to work out daily? Would you recommend cardio everyday then weights 30/30? I’m so glad I ran into your channel. Just bought a Apple Watch

[@Kryptik33]

Brother, you’ve inspired me. I’ve already been doing 100+ pushups per day starting in like mid November last year (2022). Ready to really start training. When I can, I’m grabbing your PDF. Thanks g

[@chefsize]

One thing I would mention on those leg raises… careful with that full extension. I used to do them the same way, and really messed up my lower back. I had to sit out from abs exercises for like 4 weeks. Apparently, pulling so far through exerts a lot of pressure on the lumbar area, and it’s easy to injure the muscles and/or joints that way. I now bring my legs up no farther than parallel w/ the ground, at least not w/ straight legs, and am able to perform arguably just as effective of a workout on the abs.

[@BryanAdamCastillo]

that’s interesting, i’ve been doing these for over a year now and have never felt lumbar pressure at all!

[@chefsize]

@@BryanAdamCastillo That’s fair. Flexibility level may have something to do with it.

[@dyliriuss7751]

LITERALLY BEEN WAITING FOR THISSS THANK YOU SO MUCH FOR THIS!!!!!!

[@BryanAdamCastillo]

heck yeah! stoked to share it with you!🫶🏼

[@dyliriuss7751]

@@BryanAdamCastillo just bought the program! I’m gonna try it out!!! Thank you for this and will provide you the results that I have

[@SilentSzZ]

At 6:36, that’s not a Dumbbell Fly, right? That’s a Dumbbell Bench Press?

[@agentwang1]

Definitely a press

[@A-Name-101]

That’s exactly what I thought. I did the workout as a press and I had nothing in the tank to do push-ups lol. Next time I’m doing actual dumbbell fly! 😂

[@sergiogomez6]

Testing out my luck here lol any chance your PDF can have the time stamp of each exercise to match where you explain it in this KZbin video so it’s easy to find if needed.

[@MrColdwilliam]

If the Google about your age is accurate, this transformation is even more impressive!

[@ttorsens]

Hey! Whats the best app for count good calories and synking to health?

[@jamieout]

The only parts of that routine I could do are the 2-3 minute rests. 😅

[@chicagowebsiteservice8482]

Do you do cardio exercises that work the same muscle groups that you weight trained that day or do you try to do cardio that uses other muscles on those days? Thanks

[@ScottWeisman]

Hey Bryan, how do you track your workouts? Do you use an app?

[@KingKhidr]

Nice work out regimen What is your height and weight?

[@botanicalsoul1490]

Thank you so much! I will be buying your guide! I have lost weight over the past few months. I was around 21% body fat and now I am around 16% body fat. I feel like my time to bulk up has come. Should I be at a lower body fat percentage to start building muscle or I can already start?

[@BryanAdamCastillo]

stoked to hear that! i would say it would be smartest to still maintain a moderate calorie deficit (200-300 cals/day) and crush your strength training! no need to really bull until you get below like 12-14% BF. make it more if a goal to build muscle while still burning fat/cutting!

[@ryanvilardi8520]

Yasssss daddy

[@davon2623]

Love the video but those bloopers 😂

[@derekrazdoroff9571]

I need some new cardio machines , what brand is your elliptical and bike, thanks

[@richiecarter900]

I just purchased your plan. Do you have a tracking sheet that goes along with your plan?

[@jadengrant]

100K, you did it.

[@BryanAdamCastillo]

aye thanks so much!

[@jignpigs9983]

I trained for 3 months following a strict diet. Weighing all my food. Consuming roughly 1500-2000 cal a day and maintaining about 1g protein per my body weight. Lost 50 pounds. Here I am 3 months later, falling off the diet. I gained it all right back, possibly quicker than It took me to lose it. I want to know how to stay consistent. That’s the biggest battle for me.

[@pitabread1167]

1. why did you stop? was it an intentional switch to maintenance or bulk? i've learned after years that intentionality behind bulking and even maintenance is just as important as effort in cutting; 2. you were losing wt very fast -- are you sure that wasn't too steep of a cut? did your energy levels drop dramatically? did you have negative mood/depression side effects?; 3. what activity/exercise were u doing

[@iain5668]

It will require a “similar” effort to maintain the new lower weight as it did to loose the weight in the first place. So the key is to loose the weight eating and exercising in a way that you can follow forever! I would suggest that you went waaayy too hard - loosing 50lbs in 3 months means loosing on average 4lbs per week. That’s crazy dude. Unless you MUST loose body fat fast ie for medical reasons and advised by a medical professional, then you really want to aim for 1lb - 1.5lbs per week. Remember - slower weight loss also helps your body to adapt. You’ve basically done a crash diet, which typically results in a rebound. What I would suggest is: 1) Weigh yourself daily so you can keep an eye on what’s happening, but only record your weight 1 day per week ie every Monday morning. 2) Track your calories 3) Stick to the 1g Protein per lb of body weight 4) If after 1-2 weeks you’re loosing 1lb - 1.5lb of body weight then don’t change anything! 5) If things stall for 1-2 weeks then either reduce your calories slightly (50-100cal) OR increase your training slightly. Do this until you start loosing 1lb per week again. Also, I’d recommend sticking to food you like and want to eat forever. No point loosing weight eating 5 kale salads every day because it’s not sustainable. Stick to whole foods - good quality meat, fruit etc. these will help to keep you full for longer and not craving food. Good luck ✌🏻

[@jignpigs9983]

@@iain5668 thank you for the feed back, and my bad it was really about 4 months I was training and eating right. Idk why I said 3. Anyways I’m going to try and aim for about 2200 a day and 1g protein per body weight. I think I was going to hard on myself for sure. Those 1500 calorie days were really hard. Going to bed hungry etc, feeling like crap. Etc.

[@jignpigs9983]

@@pitabread1167 the main reason I stopped is I met this girl and got comfortable going out to eat all the time etc. We broke up and now I’m back to myself and my goals

[@Csole23]

Why stop? That means all that hard work was for nothing & a waste of time. To stay consistent you must find value in all the hard work you invested in so it’s NOT worth stopping. Also find a path that SUSTAINABLE & not extreme/strict. Be true to yourself.

[@drewwerts7711]

Hey brother. Have you competed yet…. If not you should. Great job.

[@velazqc2]

I just purchased the program but did not receive the PDF. Does anyone know how long it takes to for it to arrive?

[@nikolai7167]

Do you think that we can overtrain? I also burn 1000+ active calories every day and I just found out about Scott Murray and I got a bit scared, his death might’ve been because of overtraining, I would appreciate your thoughts as it’s sunday and I am about to go running for my “rest day”

[@maverickjordan652]

I work in a warehouse and I'm on a steady go for 8hrs, can I call that my cardio(15,000 + steps)?

[@gurss23]

When he says repeat 4 rounds does he mean that particular exercise or does he mean all the sets?

[@adrianwongmedia]

how to do count calories for homemade chicken, pork, or beef broth?

[@laundalesmith2244]

What is the brand of workout gear you wear?

[@michaelvanstaden4806]

Purchased from South Africa 🇿🇦 First tried out the program using the video as a reference, to see how I liked it. Would highly recommend - if you looking for a challenging and rewarding program.

[@BryanAdamCastillo]

that’s so awesome! absolutely love to hear that! hope the program treats you well!🔥

[@DuyNguyen-km8jy]

May I use Garmin for my training bro?

[@teskio]

I’m 6’1 230 lbs 47 yrs old…decently familiar with weight training … Is this program ok for me?

[@Cataracta]

"Its gonna suck - you gonna love it" aight 🤣

[@rafallops]

How many calories do you burn per day working out?

[@angelm.8674]

I am interesed, but is there a way to buy it with payapal?

[@nomadicbull0796]

For cardio i do swimming for half an hour. Does that work ?

[@TyphanyGarcia]

Is this for women too?

[@micahbragg7993]

very difficult to do these super set circuits when you go to a public gym. If you leave the bench or weight, it will be gone when you return as someone else is using it.

[@blackjohnny0]

Zwift is fun thing for cardio.

[@patrickesdam4233]

Any alternative to pull ups as I would have to work up to strenght and lose some weight until that would be possible?

[@BryanAdamCastillo]

some gyms have assisted pull-up machines! try that or try getting 1 pull-up in, maybe half a pull-up. start slow and do what you can, before you know it, 2 pull-ups become 4 then 8 and so on! hope that helps!

[@patrickesdam4233]

@@BryanAdamCastillo Is was, thanks for the reply. I'll get started as soon as I can afford the gym.