Steal my 2 hours per week workout program that I used when I was a new dad

(20 minutes per day) 👇

When I became a dad I started struggling to fit in my workouts.

The solution was lunch break workouts!

The gym was a 10 minute walk from work.

20 minutes travelling
15 minutes changing/showering.

20-25 minutes working out.

Here's how I split up the week 👇

𝗠𝗼𝗻𝗱𝗮𝘆: 𝗦𝗾𝘂𝗮𝘁

I'd use the hack squat machine.

Why?

Because it's awesome.

But also because it was quicker to load and unload weights, was always available, and is great at targeting quads.

Because it's more stable I could jump straight into work sets without having to build up to working weights.

With barbell squats you need more warm up sets to practise technique so you don't tweak your back on the first work set. This all takes time with loading plates etc.

You only need about 6 sets for a muscle group in one session to provide the MAX stimulus for that muscle group that you're going to get.

This is assuming you're going as hard as possible on each set, to muscular failure or one rep away...

But to do that whilst maximising the number of hard reps you get, sufficient rest is needed between sets.

Ideally I'd have rested a bit longer but time was short. 

I kept my rests to 3 minutes max.

So a session would be:

Hack Squats:

Every set ~ 8 reps, 0 RIR

- Set 1
- Rest, we're now 4 minutes in
- Set 2
- Rest, 8 minutes in
- Set 3
- Rest,12 minutes in
- Set 4
- Rest, 16 minutes in
- Set 5
- Rest, 20 minutes in
- Set 6

Head to changing rooms after 21 minutes in gym

Here's what the whole week would look like:

Monday: Squat
Monday Evening: Vertical Pull at Home
Tuesday: Vertical Push
Wednesday: Hip Hinge
Thursday: Horizontal Pull
Friday: Horizontal Push

Monday: Cycle restarts

(Chinups were what I was doing at home)

Squat examples:

Hack squat
Leg press
Barbell squats
Goblet squats
Pendulum Squat
V - Squat etc.

Vertical Pull examples:

- Pull-ups
- Chin-ups
- Lat Pulldowns

Vertical Push examples:

- Shoulder press machine
- Seated smith machine press
- Seated dumbbell press
- Barbell overhead press
- Dumbbell overhead press

Hip Hinge examples:

- Romanian Deadlift
- Conventional Deadlift
- Trap Bar Deadlift
- Good Morning
- Stiff leg deadlift
- Dumbbell RDL

Horizontal Pull examples:

- Seated row
- Cable Row
- Bodyweight row
- Dumbbell row
- Barbell row
- T-bar row

Horizontal Push examples:

- Bench press, incline, flat etc.
- Dumbbell bench press variations
- Machine bench press
- Smith machine bench press
- Seated chest press machine
- Pushup variations

Generally I favoured exercises with more stability due to the lower warmup demands and the fact that machines cut down workout time due to faster loading/unloading or eliminate it when it's a stack of weights with a pin selector.

BUT

I did do some dumbbell and bodyweight work.

10+ reps with strict from and a controlled tempo (3+ seconds down) is light enough that the first easy reps give the benefits of warmup sets.

Long warmup routines are overrated, unless you're about to try and lift a 1 rep max.

If you can get 10+ reps on something with strict form and slow, controlled reps (3 seconds on the lowering phase) then you don't really need to warm up for that.

I would jump into work sets of chinups or dumbbell work

Never got injured even with sets taken to 0 reps in reserve.

Is all this OPTIMAL?

No. It's about being as optimal as possible with "no time".

You're not going to step on stage and be an absolute monster and win all the bodybuilding titles with this approach.

But you'll still do pretty damn well.

This can all be done from home as well if you've got dumbbells and a pullup bar.

Believe you have time.

You can find 20 minutes a day.

All of this is fully explained in much more detail in my course, 20 Minute Muscle.

There are also many more variations of the program for different schedules, home, a home/gym hybrid approach etc

Get it here (70% off) 👇

https://t.co/jAlDkEfE9B

P.S.

I'm running a free 14 day program that will overcome all your roadblocks and get you started with fat loss! 

Sign up here:

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I transform tired, busy & overweight dads into lean and energised champions for their families using my 20 Minute Muscle system and smart nutrition strategies.

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