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5 Day Challenge Trainer Series: 

Advanced Strength with Brian 
Advanced Split Training
41 Min/Day • 1 Week

Di�ficulty 
Daily Duration Avg. 41 Minutes
Min. 39 Minutes
Max. 50 Minutes
Body Focus Total Body
Training Type Strength Training
Equipment Dumbbell, Mat

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 0  590

 In Progress  23
Overview P

 23
Welcome to the 5 Day Advanced Strength Challenge! This challenge is all about ge�ting

stronger by using heavy weights, doing fewer reps, and working with di�ferent tempos to

strengthen your body.

Who is this Challenge for?

This challenge is made for people who want to get stronger. This challenge is perfect if you

like li�ting heavy, pushing yourself, and want to build a strong body. If you are ready to try

hard, li�t a li�tle heavier, and challenge yourself, this challenge is what you need.

What to expect:

Get ready for five workouts focusing on building strength with a 5-day split of Upper Body,

Lower Body, and Active Recovery.

• Each day is a unique workout for di�ferent parts of your body. We will be working in a split

format. This means we will alternate from the upper body one day to the lower body the

next.

• We will be li�ting heavy weights. Some workouts will feature low-rep exercises, creating an

excellent opportunity to li�t heavier weights. This is important to note because if you work
with lighter weights, you will not get the most out of these workouts.

• We will split our 5 days with a day of active recovery and mobility. We can only have

strength if we have both flexibility and mobility!

• There will be a warm-up and cooldown with each workout to help us prepare for and

recover from each workout.

The workouts in this program:

• Day 1: Upper Body Low Rep Strength Circuits — This workout challenges your limits with

low repetitions and heavy weights.

• Day 2: No Repeat Lower Body Strength and Abs — Make your legs strong and hit a li�tle

abs without doing the same exercises twice. It's fun, and time will fly!
• Day 3: Active Recovery and Mobility — Take it easy with a day to help your body recover.
P
We will focus on stretching and recovery!

• Day 4: Push-Pull AMRAP Strength Sets — This AMRAP (As Many Reps As Possible)

workout alternates between pushing and pulling movements. This workout is a test of your

endurance and strength.

• Day 5: Lower Body Strength Complex — This lower body complex workout targets

multiple muscle groups with mini complex rounds. It's a great way to build strength and mix

it up.

Equipment needed:

To do this advanced challenge, you need a few things:

• Dumbbells — various weights to challenge your muscles.

• Mat (optional) — for any floor exercises.

• Stretching Strap or Towel — for the active recovery and mobility session on Day 3.

Hey Team! Take advantage of this chance to li�t heavier weights and feel amazing. This

challenge can be a test to see how strong you have become and how far you have come!

So, let's grab those dumbbells and get started!

-Brian

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23 Comments

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SORT Newest First 

 R Robert B  P
4 days ago

This was the strength challenge I've been waiting for! The workouts were challenging,
but flew by. I would love to see a full 4-week program in this vein. Thanks for a great
week, Brian!

  

Susanne D

1 week ago

Hi Brian. It was very di�ficult but I am very excited because I finish it. Thanks a lot,

  

P Patricia P

2 weeks ago

I've worked out with FB for years, but this is my first time leaving a comment. I loved
this challenge and Brian's guidance. I'm 47 and perimenopausal and need to amp up
my strength training. I did all 5 days in a row and really pushed myself with heavier
weights. I was sore, but I felt great. I appreciate it when I can tell the trainers are
struggling too. It inspires me to push through like them. Thank you - and do more like
this!
Edited

�2 �1

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Greta 
3 weeks ago

Loved the formats of all the workouts and the encouragement to li�t heavy. Excellent
program for healthy people.

... However:

- To my fellow low blood pressure/POTS folks: the warm ups are not appropriate for
us, plan an extra 5-10 minute light cardio warm up a�ter the built-in one.
- To my fellow hypermobile/"why does everything always hurt" folks: some of the
warm ups focus on stretching, so make sure you adjust them to your own needs. P And
don't be stubborn with the weights, my knees punished me a�ter day 2 �

�
  

Jennifire 
3 weeks ago

Loved it! I did have to take a couple of rest days in the middle but am proud to have
made it through Day 5. Feeling Strong!
�1

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Joanna B 
4 weeks ago

Fantastic challenge. Day 5 was insane. I’ll be back to tackle this again. I pushed
myself to use heavier weights and can tell the di�ference both physically and mentally.
Thank you!
�1

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J Janelle 
1 month ago

Briaaaan! We love being on your team �. My husband and I loved this. We li�ted
heavy, pushed each other, and felt challenged. We will be back to do this again and
hopefully be li�ting even heavier then.
�1

  

Stacia N 
1 month ago
Challenge complete! What a great week of workouts! I enjoyed the pacing and
scheduling along with the encouragement. P
Thank you, Brian, for the advice: "Take advantage of this chance to li�t heavier
weights and feel amazing." I followed it and I am happy to say, I feel amazing.
�1

  

Daniel S  
1 month ago

Brian! I absolutely loved this challenge. Every day le�t me sore but not so sore that I
couldn’t tackle the next day. Though full transparency I did add a couple extra rest
days for other activities. Can’t wait to see more in the same theme. Keep up the great
work you are a beast.� �
�2 �2

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Stacia N 
1 month ago

I agree, Daniel. The scheduling was well done so that I could do each day with
gentle reminders of the previous day's workout.
�2

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Sylvia H 
1 month ago

I loved all the aspects of this challenge. It was tough and sweaty, but we are so
supported by Brian that each workout cruises by. The variety and the quality of the
workout structure really made this one of my very favorite challenges. Thank you,
Brian.
�2 �1

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 LOAD MORE COMMENTS P

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