Fittest A D Fittest | Burn n Build Program

Fittest A D Fittest -Burn n Build Program

Fittest A D Fittest-Burn & Build is an 8-20 weeks program primarily geared towards preparing the Fittest A D Fittest athletes, and/or members of OB Fitness personal training system. This is a program that will push participants to burn through their thresholds; build muscle thickness; and for the Fittest A D Fittest athletes, aid in their maximum readiness for competition. Alternatives/improvisations; as well as dietary/nutrition guide, are provided by our professionals for members/participants within our supervised programs. Join our supervised programs by visiting our Shop.

 

Nature of This Program

This program is primarily an advanced one. All participants should have at least 3 months of conditioning prior engaging in this one.

 

How Many Days Weekly You Should Work This Program

3-4 Days. Adequate Nutrition is required to aid in your optimum recovery between workouts; and performance.

 

Note Briefly-Beginners & Non-OB Fitness Supervised Members

If you’re a beginner; with joint pains; and/or other needs, please complete our 4 Weeks Starter Program; and/or join our supervised fitness programs Visit our Shop).

Medical Clearance

Be sure to get clearance by your medical doctor, before engaging in this  program.

 

Note Briefly-Liability Waiver

By engaging in the workouts herein, you accept full responsibility of all hazards and risks associated with the workout(s); similarly, you waive all liability claims to O’Shane Bryant Fitness Limited, it’s team, and/or partners.

Affiliate Notice

For some workouts herein, we have hyperlinked products to the website(s) of our affiliate partner(s). These products are recommended for you to get the most value from the workout.

General Exercises Burn Focus Participants

 400M Sprints (Lactate Threshold).
 Deadlift, Squats, Push Press, Bent Over Rows at 65% to 75% 1 rep max (Strength).
 5K Run (Cardio Endurance).
 Push Ups, Pull Ups, Planks, Hypers (20 Reps Up) (Strength Endurance).

 

General Exercises Build Focus Participants

 400M Sprints (Lactate Threshold)
 Deadlift, Squats, Push Press, Bent Over Rows at 75% to 85% 1 rep max (Strength)
 5K Run (Cardio Endurance)
 Push Ups, Pull Ups, Planks, Hypers (5-15 Reps) (Strength Endurance)

Week 1-3: Burn Focus

(Strength-Once for the week)

10 min warm up
(jog/light weight exercises)

Main
Deadlift (3×12 reps)
Squat (3×12 reps)
Shoulder Press (3×12 reps)
Bent Over Row (3×12 reps)

Rest: 2 min between exercises

(Strength Endurance-Once for the Week)

10 min warm up
(jog/light weight exercises)

Main
Swan/Kneel/Full Push Ups
(3×15-25)

Jump Pull Up (3×14-22)

Step Lunges/Squat Jump
(3×15-25)

Sit Ups (3×15-25)

Leg Raise (3×15-25)

Hypers (3×15-30)

Rest 1 minute between exercises

Cardio Endurance-Once Weekly

10 min warm up
(jog/flexibility exercises)

Main
6x400m (Target time should be
70% time done in test week)

Rest: 3 min rest between

6x 100m Sprints
(Max-Record Time)
Rest 2 min between

Flexibility Work

Week 1-3: Build Focus (Strength-Twice for the week-not back to back days)

Day 1

10 min warm up
(jog/light weight exercises)

Main
Deadlift (3×12 reps)
Squat (3×12 reps)
Shoulder Press (3×12 reps)
Bent Over Row (3×12 reps)

Rest: 2 min between exercises

Day 2

10 min warm up
(jog/light weight exercises)

Main
Kneel/Full Push Ups (3×10-15)

Jump/Pull Up (3×10-15)

Lateral Shoulder Raise
(3×15-20)

Bicep Curl-Hammer Curl
(3×12-16)

Partner Hamstring Curl
(3×12-15)

Ankle Touch (3×20-30)

Rest 2 min between exercises

Day 3: Cardio Endurance

10 min warm up
(jog/flexibility exercises)

6x400m (Target time should be
70% time done in test week)

Rest: 3 min rest between

6x 100m Sprints
(Max-Record Time)
Rest 2 min between

Flexibility Work

Weeks 4-7 to be uploaded: May 19, 2026