This program is perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there. In these workouts we’ll be using high levels of intensity and advanced time-saving techniques to make each workout as efficient as possible!
The primary goal of this program is to optimize hypertrophy within 45 minute training sessions done 2-5x per week. There simply won’t be enough time to have 3-4 sets of each exercise, so most compound exercises will have 2-3 hard sets, while most isolation exercises will be limited to just 1-2 hard sets per exercise. This offers the unique opportunity to focus much more on the quality, rather than quantity, of the sets you perform. The reduction in set quantity will ensure that set quality is maximized for each and every set you do.
In my coaching experience, a lower volume high intensity approach almost always leads to better focus and execution in the gym. Rather than just “going through the motions” for the first few sets of an exercise, most people find that they execute better when they only have 1-2 sets to get the job done. In turn, this can help to reduce junk volume, as there is no chance of doing “wasted” extra sets or sets that are not sufficiently stimulating the target muscle.
To avoid monotony and increase enjoyment through periodic novelty, this program is divided into three training blocks. You will progress with the same exercises for four weeks before they are swapped out for new ones. You will find exercise substitutions next to each exercise that you can use according to your own preferences and availability.
Rather than being able to rely on increasing the volume from week to week, this program places a heavy emphasis on strength progression or “beating the logbook.” You can log your workouts by printing out the PDF and writing on the paper.
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet for recording the exact weights you use for each lift.
I love how if the machine i need to use is taken up I can swap out for a different one
I really enjoyed this program I’m very busy and don’t have much time to get to the gym but with this program it’s a quick workout and I’m already seeing results. I recommend the essentials workout to anyone who is limited on the time they can spend at the gym
took me to the next level
Running the program to get back into lifting shape while living a busy lifestyle. The workouts have been good lengths though usually I'll end up finishing in 50-60min rather than 45 but definitely still more condensed than most programs. Theres no programmed deload or rest weeks, but I've added one at the end of each phase just for recovery. Been very happy with the purchase and will come back to finish the review once I'm through the program
At first the volume on the upper body days was challenging but after a couple weeks I found my strength and endurance quickly to returned after not training for a few months. Legs days are super quick and affective with short and intense training sessions. Today’s was the first day of the new upper body split and was enjoyable and challenging (especially the dips), looking forward to finishing. Forgot to take progress pictures of the first 4 weeks but will do it for the remainder of the program
I designed this program so it can be run with minimal equipment. Because of the exercise substitutions included, you can easily run it with very basic equipment. There are a few cable and machine exercises included as well, but in the event you don’t have access, there are always substitutions provided.