You've finally found it...
This workout program will only take you an hour and a half per week, and is a proven, time-tested method to get bigger and stronger than most guys in the gym who train twice as often, for 3 times longer.
That's it -- only 90 minutes a week. That's 40 minutes less than the average Hollywood feature film.
You can do this. Here's how:
Spend Your Time On What Works!
Most guys in the gym are wasting their time and effort with ineffective exercises and terrible workout methodology.
I'm going to detail a workout plan that fixes all that, so you can whip through a workout in 30 minutes, 3 times a week, and build impressive lean muscle.
This won't be light training, mind you, but it will WORK.
Here's the 3-workouts-per-week template (the complete week 1 schedule is shown):
[Want the complete 12-week program?.. Click Here.]
Notes on the workouts:
- Each workout is broken down into a main lift, represented by the letter “A”, an assistance lift (“B”) and an accessory/finisher (“C”), performed in order as shown.
- The role of the A, B and C lifts are as follows:
- A – build the foundation of a strong, athletic physique
- B – build the main lift (by focusing on the muscles involved in the main lift, and training the movement patterns)
- C – build lean muscle with respect to specific muscles
- The percentages in the “% 1RM” column refer to the respective percentages of your current 1 repetition max (the most weight you can lift in a given exercise for one rep) that you will be using for your work-set weights.
For example, if you currently deadlift 275 lbs. for one rep, then your weights for the deadlift (on Mondays) will be as follows (for weeks 1-4):
Work set 1: 180 for 4 repetitions (275 x 65.0%)
Work set 2: 180 for 4 repetitions (275 x 65.0%)
Work set 1: 185 for 4 repetitions (275 x 67.5%)
Work set 2: 185 for 4 repetitions (275 x 67.5%)
Work set 1: 195 for 4 repetitions (275 x 70.0%)
Work set 2: 195 for 4 repetitions (275 x 70.0%)
Work set 1: 200 for 4 repetitions (275 x 72.5%)
Work set 2: 200 for 4 repetitions (275 x 72.5%)
The same follows for the other main (“A”) lifts (i.e. bench press on Wednesdays and squat on Fridays). The weight progression is based on a 12-week program, after which you'll test your strength to determine your new 1RMs for the main lifts, and then begin the program again using weights based on your new maxes (same %'s).
- If you don’t know your 1RMs, either max-out on the 3 “A” lifts to determine them, or estimate your 1RM for each by using a 1RM conversion chart like the one found here.
- For your assistance (“B”) and accessory (“C”) work, there will be no programmed weight progression, but you should add weight each week as your strength increases, guided by the principal that you will select a weight that allows you to perform the prescribed number of reps while leaving a couple in the tank. The weight needs to be challenging, but do NOT train your sets to failure.
- Use whatever warm-up protocol you need to (1) loosen your muscles, joints, etc. and (2) prime your central nervous system for max-effort training.