16 Week Periodization Program - 4 Phases - Build Muscle - Lose Fat

Level : Beginner - Intermediate - Advanced

Four (4-week) Phases

This program can be done in a commercial gym, or at a home gym with (at least) a flat bench, a set of dumbbells and elastic bands. An adjustable cable machine would be nice.

This workout could be used for the beginner or the “mildly ambitious” person, male or female, youth (13 to 19), adult (20 to 70) or senior (80+), simply by selecting a weight (resistance level) for each exercise that does not exceed 60—70% maximum effort, in order to complete the number or reps recommended.

This workout can ALSO be used by the intermediate level person, or the advanced level person, simply by selecting a weight for each exercise that requires a higher percentage of effort. For the intermediate, the percentage of effort on each set should approach 80%. For the advanced, the percentage of effort on each set should approach 95%—100%.

Course Curriculum

  BUILD & BURN Program | 4 Phases - 16 Week Periodization Program Using 4 Different Splits
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  Alternative Exercises - All Muscle Groups | BUILD & BURN
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  BRIG-20 (The 20 Best Movements for Optimal Muscle Loading by Doug Brignole)
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What's good about the BRIG20?


Safety, productivity and efficiency are the three most important goals to seek when exercising. But safety might be the most important. After all, it’s hard to enjoy the benefit of exercise if one is injured.

There are some days you just have to push through. Which is true—to a point. There comes a time, though, when you're only stacking abuse on top of abuse.

How do you know that you are pushing the right way or if your using the right exercises?

The BRIG20 are the safest exercises (when performed correctly) and the most effective.


Genetics certainly plays a role in how much muscle mass a person can gain. The amount of muscle mass each person can achieve varies significantly, but all people are able to gain muscle mass, to different degrees.

Genetics is not something we can control, but we CAN control our exercise selection. Exercises all have a different level of productivity. They also are not all equally efficient and safe. Therefore, the best strategy is to use the most productive and efficient exercises, especially when one is not genetically gifted.

The BRIG20 are the 20 best exercises for optimal muscle development. They are the most productive, the safest and the most efficient (i.e., provide the most muscle loading with the least amount of resistance). 

Whether you are genetically blessed or not, you should want to choose the best exercises, so you can optimize your results, with the least effort and the least risk of injury. It’s just common sense.