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.
Buy this program if you're parent, but still want to keep working out efficiently.
I've been able to balance my time with my firstborn, family and working out. This program provides me an easy and efficient way to work out, while still being challenging enought as a lifter with 10 years of working out.
Also thanks Jeff for doing all the science based content. You're the MVP!
This program delivers exactly what it promises: short and intense workouts.
Although weight selection will go a long way in dictating the intensity.
I really enjoy the warm-up sets, which are accounted for in the length of the workout.
Working out from home, I sometimes struggle to find an exercise that I can do, even if 2 alternatives are provided.
Can't wait to tackle Phase 2.
I like how descriptive it is that someone who doesnt know certain terms are defined right there. I give it 5 stars! Just a personal hurdle that sometimes I wish there were a community I can follow to self motivate on days that I dont feel it.
These workouts are very fast, they really do take 45 minutes or less. They don't leave anything out either, if you follow the program you'll hit every muscle I can think of.
I'm 33 years old, and I'm noticing changes in my both my overall strength and posture. The pain in my knees among other joints is completely gone. I come from a wrestling and XC background, and the work outs Jeff has laid out in his Essentials Program are on par with the training I received from my coaches during my years as a competitive athlete. The Upper and Lower body workouts are a must for any athlete or any one looking to increase their physical strength and well-being. The spreadsheets included make it easy for me to track my progress. The exercises are condensed into bite sized components which makes completing the work-outs in 45 min. to and hour feasible which is great for anyone with a FT work schedule or FT school schedule. Currently, I am a grad. student working full-time, so this is a necessity for me. I purchased the The Ultimate Guide to Body Recomposition as well and calculating my macros has never been easier. The book is great read, and really contributes to my motivation as the clear and concise explanations found therein make taking care of my nutritional and physical health more manageable. Thanks to the JF Fitness Team for providing this the body of knowledge and making it affordable and accessible.
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.