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Last week I hit you up with 3 time-saving workout strategies, including antagonistic supersets, big-money exercises, and strategic overlap.
Today, I’m back with the full workout program I promised combining all three.
Each of these workouts takes less than a half hour to complete, all while instantaneously increasing strength and stimulating each muscle group multiple times per week.
Enjoy!
Monday (Horizontal Upper Body)
A1) Dumbbell Bench Press
A2) Seated Rows
Tuesday (Quad Dominant Lower Body)
A1) Back Squats
A2) Lying Leg Curls
Thursday (Vertical Upper Body)
A1) Standing Dumbbell Shoulder Press
A2) Pull-ups or Lat Pulldowns
Friday (Hip Dominant Lower Body)
A1) Deadlifts
A2) Leg Extensions
Optional Session (Arms)
A1) EZ Bar Bicep Curls
A2) Parallel Bar Dips
Rep Schemes/Training Parameters
Odd Weeks: 5 sets of 8-10 reps per exercise
Load: 10RM (a weight that you can do at most 10 times for the exercise in question)
Rest between sets: 60 seconds
Progression: Increase load by 5-10 lbs when you are able to perform more than 10 repetitions on your first set.
Even Weeks: 10 sets of 5 reps per exercise
Load: 7RM (a weight that you can do at most 7 times for the exercise in question)
Rest between sets: 60 seconds
Progression: Increase load by 5-10 lbs when you are able to perform 5 repetitions on all sets.
**For all workouts alternate back and forth between movement A1 and movement A2 resting between sets as indicated.
While the program is 4-5 days a week, no session lasts longer than one half hour. Sessions on odd weeks (5×10) last approximately 22 minutes and on even-weeks (10×5), 28 minutes.
Some suggestions of when to perform them are:
a) first thing in the morning (just wake up earlier)
b) on your lunch break (workout and eat lunch–your workout shake–at the same time)
c) immediately after work before heading home to settle down
d) for college students, first thing in the morning, between classes, or after classes
Beings that the sessions are so short, there shouldn’t be a problem finding time to conduct them. The key is to get them in whenever you can fit them in; be conscious of your schedule for the next day and plan for the following day’s session the night before.
Maximal stimulation, maximal results, minimal time.
Have a question about the workout? Enjoy this post? Leave a question or comment in the comments section below!
At least 75 comments and I’ll be back on Wednesday with more exclusive content for my VIP members!
Talk to you in the comments section!
Joel
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...