Most training programs are convoluted and time-consuming for no reason.

They don't even get you a better result!

By the end of this 2 minute thread you'll have your own training program that will help you gain muscle all over your body without spending hours in the gym👇 https://t.co/TR6xNlMziZ

You only need 6 movements to cover all of the major muscle groups in your body.

- Horizontal push
- Horizontal pull
- Vertical push
- Vertical pull
- Hip hinge
- Squat

These are compound movements involving multiple muscle groups and joints.

This gets more done with less time.

Pick 1 or 2 of each, hit weekly, progressively overload & watch yourself transform!

Example exercises for each movement pattern 👇

Horizontal push:

- Pushups
- Barbell bench press
- Dumbbell bench press
- Incline bench press
- Decline bench press
- Chest press machine
- Standing chest press

Horizontal pull:

- Dumbbell row
- Seated cable row
- Inverted row
- Ring rows
- Barbell bent over row
- T-bar row
- Chest supported row
- Prone row

Vertical push:

- Barbell military press
- Standing dumbbell press
- Seated dumbbell press
- Shoulder press machine
- Handstand pushup
- Seated barbell overhead press

Vertical pull:

- Chinups
- Pullups
- Neutral grip pullups
- Lat pulldown
- One arm cable pulldown
- Resistance band pulldown
- TRX pulldown
- Reverse grip lat pulldown
- Straight arm cable pulldown
- Lat pull-in

Hip hinge:

- Barbell deadlift
- Barbell Romanian deadlift
- Dumbbell deadlift
- Dumbbell Romanian deadlift
- Barbell good morning
- Straight leg deadlift
- Hip thrust
- Cable pull-through
- Glute drive machine

Squat:

- Barbell back squat
- Front squat
- Goblet squat
- Leg press (yep)
- Hack squat
- Safety bar squat

Pick 1 or 2 exercises from each category and hit them 1-2 times per week!

Your sets must come close to failure

You can split this up into full body (so doing every category in a session), upper/lower, or my favourite:

1 from each category per day on rotation. Takes 10 minutes!

If you want more minimalist and time saving routines (as well as all the other factors to consider like tempo, progression, form, nutrition, recovery, etc.)

Then check out my program and online course 20 Minute Muscle (66% off today)

https://t.co/jAlDkEfE9B

If you found this thread useful, please retweet the first tweet below.

Follow me @Rob_NBF if you want to get in shape with the minimum effective dose.

https://t.co/bZuPOCignG

P.S.

Want to lose 15-25 lbs of fat?

My program Shred in 60 will open up again in September!

If you want first opportunity to grab a place AND get a discount, join the priority list now!

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Dad to 2 with 1 on the way. I help dads overhaul their workout mindset to get them to Superhero Dad status with less than 60 mins/week.

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