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FIELD MANUAL: A TRAINING GUIDE FOR
THOSE WITH LITTLE TIME & EQUIPMENT
No equipment, no time? No problem! Using
only dumbbells, bands and your bodyweight, Main Goal: Build Muscle Time Per Workout: 45 Mins
Brad Borland shows you how to train for gains
Training Level: Beginner Equipment: Bands, Bodyweight,
using supersets.
Program Duration: 8 Weeks Dumbbells
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Brad Borland
workouts/field-manual-training-guide-limited-equipment
Workout 1
Exercise Warm Up Sets Work Sets
Superset
Incline Dumbbell Press or
2 x 10 - 20 3 x 10 - 12
Banded Chest Press
Wide Grip Pull Up 2 x 10 - 20 3 x AMAP
Superset
Flat Bench Dumbbell Fly or Banded Fly - 3 x 10 - 12
Bent Over Two-Arm Dumbbell Row - 3 x 10 - 12
Superset
Alternating Dumbbell Press 1 x 10 - 20 3 x 10 - 20
Wide Banded Upright Row 1 x 10 - 20 3 x 10 - 20
Superset
Dumbbell Hammer Curl 1 x 10 - 20 3 x 10 - 12
Dumbbell Kickback 1 x 10 - 20 3 x 10 - 12
Superset
Floor Crunch - 3 x 20 - 30
Plank - 3 x 20 - 30 Secs
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
AMAP: As Many As Possible. Cardio: Increase the High Intensity portion & decrease the Low Intensity portion weekly
(i.e. 60 Secs High, 90 Secs Low; 90 Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
Workout 2
Exercise Warm Up Sets Work Sets
Superset
Split Jump Squat 2 x 10 - 20 3 x 10 - 16
Goblet Squat 2 x 10 - 20 3 x 10 - 16
Superset
Bulgarian Split Squat - 3 x 10 - 16
Dumbbell Stiff Leg Deadlift - 3 x 10 - 16
Superset
Dumbbell Lunge - 3 Lengths
Single - Leg Calf Raise - 3 x 10 - 20
Superset
Russian Twist - 3 x 20 - 30
Bicycle Crunch - 3 x 20 - 30
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
Increase the High Intensity portion & decrease the Low Intensity portion weekly (i.e. 60 Secs High, 90 Secs Low; 90
Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
Workout 3
Exercise Warm Up Sets Work Sets
Superset
Banded Flat Bench Fly or Push Up 2 x 10 - 20 3 x 10 - 12
Inverted Row 2 x 10 - 20 As Many As Possible
Superset
Incline Dumbbell Fly - 3 x 10 - 12
One Arm Dumbbell Row - 3 x 10 - 12
Triset
Bent Over Dumbbell Dumbbell Rear Fly - 3 x 10
Dumbbell Lateral Raise - 3 x 10
Dumbbell Front Raise - 3 x 10
Superset
Close Grip Pushup 1 x 10 - 20 As Many As Possible
Banded or Dumbbell Curl 1 x 10 - 20 3 x 10 - 12
Superset
Leg Raise - 3 x 20 - 30
Side Crunch - 3 x 20 - 30
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
Increase the High Intensity portion & decrease the Low Intensity portion weekly (i.e. 60 Secs High, 90 Secs Low; 90
Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
Workout 4
Exercise Warm Up Sets Work Sets
Superset
Box Jump 2 x 10 - 20 3 x 10 - 16
Reverse Lunge 2 x 10 - 20 3 x 10 - 16
Superset
Dumbbell Sumo Deadlift - 3 x 10 - 16
Walking Lunge or Banded Squat - 3 x 10 - 16
Superset
Dumbbell Stiff Leg Deadlift - 3 x 10 - 16
Calf Raise Off Floor - 3 x 10 - 16
Superset
3 Way Sit Up - 3 x 20 - 30
Hanging Leg Raise - 3 x 20 - 30
Freefrom HIIT Cardio for 15 - 20 Mins. Start w/ a 3 Min Warm Up followed by intervals of
30 Secs of High Intensity & 2 Mins of Low Intensity work.
Increase the High Intensity portion & decrease the Low Intensity portion weekly (i.e. 60 Secs High, 90 Secs Low; 90
Secs High, 60 Secs Low; 120 Secs High, 30 Secs Low).
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