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BUILD & BURN + BRIG20 PROGRAM
BUILD & BURN Program | 4 Phases - 16 Week Periodization Program Using 4 Different Splits
INTRO (1:34)
PHASE ONE
Watch This Before You Start Phase 1 (9:54)
Phase One Workout Video (30:48)
AMPK & mTOR (39:29)
PHASE TWO
Watch This Before You Start Phase 2 (6:03)
Phase Two Workout Video (31:05)
PHASE THREE
Watch This Before You Start Phase 3 (8:31)
Phase Three Workout Video (31:11)
PHASE FOUR
Watch This Before You Start Phase 4 (8:59)
Phase Four Workout Video (30:59)
Diet Part 1 With Doug Brignole (56:41)
Diet Part 2 With Doug Brignole (53:03)
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Alternative Exercises - All Muscle Groups | BUILD & BURN
Chest Exercises (0:49)
Extreme Decline Cable Chest Press (0:45)
Lats Exercises (1:02)
Upper Back "Middle Trapezius" (1:52)
Side Deltoids (0:14)
Front Deltoids
Rear Deltoids (1:45)
Upper Trapezius (0:14)
Triceps (0:09)
Biceps (1:55)
Glutes (1:51)
Quadriceps
Hamstrings (0:26)
Hip Flexors (0:07)
Calves
Internal Obliques (2:06)
External Obliques (1:56)
Forearms (0:17)
Infraspinatus (0:13)
BRIG-20 (The 20 Best Movements for Optimal Muscle Loading by Doug Brignole)
BRIG-20 Description
BRIG20 Intro with Doug Brignole & Moe Larbi (0:50)
Pectorals & Serratus Anterior (13:13)
Deltoids, Rotator Cuff Muscles & Upper Trapezius (37:50)
Back (Lats, Middle Trapezius & Erector Spinae) (19:10)
Biceps, Triceps, Forearms (20:56)
Abs, Transverse Abdominis & Obliques (18:30)
Legs (Gluteus, Hip-Flexors, Quadriceps, Hamstrings, Calves) (47:15)
Pendulum Sissy Squat (24:44)
Workout Demo - Chest & Back (21:48)
BRIG20 Alternatives Video (75:54)
BRIG20 + Alternatives PDF
BRIG-20 Explained by Doug Brignole (97:23)
Bonus - Brig-20 Private Group Feedback With Doug Brignole & Moe (72:30)
UPDATED BRIG20
Official Intro (0:50)
Pectorals - Decline Cable Chest Press (4:36)
Pectorals | Option 2: Decline Dumbbell Press (3:57)
Lats One Arm Lat Pull-in (4:04)
Middle Trapezius Scapular Retraction (4:14)
Upper Trapezius - Standing Cable Shrugs (3:33)
Standing Cable Side Deltoid with D-Ring (3:37)
Side Deltoid DB lying Slight Incline Bench (3:16)
Side Deltoid | Option 2: Seated Dumbbell Side Raise (3:31)
Font Deltoids - Cable Front Press (1:58)
Slight Decline Front Delts Dumbbell Press (2:49)
Rear Deltoids Cable (3:48)
Infraspinatus Lying Dumbbell Humeral Rotation (2:44)
Biceps Standing Cable Curls (2:51)
Biceps Seated Alternating Dumbbell Curls (2:40)
Modified Triceps Cable Extension (2:28)
Decline Db Tricpes Extensions (2:21)
Forearms (2:41)
Seated Cable Abs Crunch (3:02)
Bench Crunches Rectus Abdominis (3:54)
External Obliques | Cable Side Bends (3:42)
Obliques (Oblique Torso Rotation) (2:48)
Erector Spinae “Lower Back” (5:23)
Quadriceps Leg Extensions (machine or single leg with cable) (3:47)
Quads - Cable Sissy Squat (3:55)
Hamstrings Seated Cable Leg Curl (single leg) (3:21)
Gluteus Multi-Hip Machine (3:15)
Hip Flexors Standing Alternating Knee Raise with Ankle Weights (2:39)
Calves (Standing Body Weight) (5:13)
Side Deltoid | Option 2: Seated Dumbbell Side Raise
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