I have talked about abbreviated training before, but my latest experiment is worth mentioning. My 3-4 workouts per week collectively take approximately 60 minutes to complete and have given me gains as good as any other training routine I have completed over the years. Here is my current workouts from my training log:
Monday 10 Nov Chest & Back, Workout time= 13 minutes
- DB Incline Bench 37.5 kg for 17, 8, 6 super-setted with DB Rows 37.5 kg 20, 10, 8
- Wide Pull downs 150 pounds 13, 8, 6
Wednesday 12 Nov Shoulders & Arms: Workout time = 15 minutes.
- Omni DB row* 30 kg for 20, 18, 12
* One arm hybrid side/row raises alternated with 3 different angles: bent over, 45 degrees & upright.
- Reverse Grip BB Shrug 80 kg for 18, 12, 8
- Omni Curls 17.5 kg for 16, 10 (1 set DB curls, 1 set Hammer curls) & 1 set cable reverse curls for 5-10
- Omni extensions 1 set of triceps push downs, 1 set of push outs & 1 set of DB pullover extensions 30kg for 11.
Friday 14 Nov Legs: Workout time = 14 minutes
- 1 legged leg press 100 kg 20, 15, 10
- 1 legged leg press calf raise 100 kg 20, 12, 9
- Leg curl 2 sets of 5-10
- DB 1 leg stiff legged deadlift 14 kg 10, 10
Sunday 16 Nov Chest & Back: Workout time = 13 minutes
- DB Incline Bench 41.5 kg for 14, 7, 6 super-setted with DB Rows 45 kg 17, 10, 8
- Pull ups BW 12, 8, 6
A few added notes:
I do 1-2 quick warm up sets for my first exercise.
Stretches after workout may take 5-10 minutes.
Rep range goal; Set 1 =15-20, Set 2 =7-15, Set 3= 5-10 (depends on the exercise).
Rest periods are 10 deep breaths.
The 3 workouts are continuously rotated with a workout completed every second day.
My alternate leg workout is Squat, Deadlift and Calf raise.
The cool thing is over the last 2 months doing this routine I have been able to add weight or complete more reps on all exercises every workout, get a great pump and feel awesome at the end of the workout too.
Now if you have minimal time to train, need a break but don’t want to take one, struggle to recover from workouts or just want a change, give this training regime a try and be surprised at how little you need to do to make progress. I wouldn’t have believed it was possible myself until I tried it. I now challenge you to train 1 hour a week to reach your peak!