The BFR Workout

Get the most out of your muscles. Validated by science, The BFR Workout induces high levels of metabolic stress in your muscles, which helps you accelerate strength and hypertrophy gains.

Strength & Hypertrophy

Protocol: 30-15-15-15

Use this protocol with almost any exercise that helps build strength or hypertrophy. Complete 75 repetitions in total while performing low intensity exercise.  

Recommended Occlusion Pressure:  

Arms: 40-50% Legs: 60 -80%  

Resistance: Bodyweight to 20% 1RM

Rest: 60 seconds between sets


Protocol: 5 sets x 2 minutes work: 1 minute rest ratio

Improve your aerobic capacity with this scientifically tested aerobic protocol. Best used when performing cardio exercise such as cycling, running, or rowing at a low to moderate intensity.

Recommended Occlusion Pressure:

Legs: 40-50%

The most versatile training tool in your gym bag.

Discover more workouts with BFR