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What's new?
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.
Training Split Breakdown
- Day 1 – Full Body
- Day 2 – Rest
- Day 3 – Rest
- Day 4 – Full Body
- Day 5 – Rest
- Day 6 – Rest
- Day 7 – Rest
*Note: Split is flexible and training days can be modified to fit your schedule
- Day 1 – Full Body
- Day 2 – Rest
- Day 3 – Upper Body
- Day 4 – Rest
- Day 5 – Lower Body
- Day 6 – Rest
- Day 7 – Rest
*Note: Split is flexible and training days can be modified to fit your schedule
- Day 1 – Upper Body
- Day 2 – Lower Body
- Day 3 – Rest
- Day 4 – Upper Body
- Day 5 – Lower Body
- Day 6 – Rest
- Day 7 – Rest
*Note: Split is flexible and training days can be modified to fit your schedule
- Day 1 – Upper Body
- Day 2 – Lower Body
- Day 3 – Rest
- Day 4 – Push
- Day 5 – Pull
- Day 6 – Legs
- Day 7 – Rest
*Note: Split is flexible and training days can be modified to fit your schedule
What's included
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.
- Over 30 video demos by Jeff, illustrating every exercise
- Exact warmups, sets, reps, rest periods, and RPE
- Exercise substitutions for individualization
- Science explained: why the program works (+ references)
What you will need
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.
