Want to train your whole body with the minimum time investment and put muscle on your whole body? 

You need one lift from each of these 6 categories (54 examples given) https://t.co/jvN09Sjk9J

Your program needs these 6 movements to cover all of the major muscles of your body:

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

These are all compound movement patterns and involve 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!

Read on for specifics👇

7 of the best horizontal pushing exercises to add muscle to your chest, triceps and shoulders:

1. Pushups
2. Incline bench press
3. Barbell bench press
4. Decline bench press
5. Standing chest press
6. Chest press machine
7. Dumbbell bench press

8 of the best horizontal pulling exercises to add muscle to your back and biceps:

1. Barbell bent over row
2. Chest supported row
3. Seated cable row
4. Dumbbell row
5. Inverted row
6. Prone row 
7. T-bar row
8. Ring rows

7 of the best vertical pushing exercises to add muscle to your shoulders, triceps and chest:

1. Seated barbell overhead press
2. Swiss bar overhead press
3. Standing dumbbell press
4. Shoulder press machine
5. Seated dumbbell press
6. Barbell military press
7. Handstand pushup

6 of the best vertical pulling exercises to add muscle to your back and biceps:

1. Pullups
2. Chinups
3. Lat pulldown
4. Neutral grip pullups
5. One arm cable pulldown
6. Resistance band pulldown

7 of the best hip hinge exercise to add muscle to your glutes, hamstrings and lower back:

1. Barbell deadlift
2. Dumbbell deadlift
3. Cable pull-through
4. Straight leg deadlift
5. Glute drive machine
6. Barbell good morning
7. Barbell Romanian deadlift

7 of the best squat exercises for adding muscle to your quads, hamstrings and glutes.

1. Leg press
2. Hack squats
3. Barbell back squats
4. Barbell front squats
5. Smith machine squats
6. Dumbbell goblet squats
7. Safety squat bar squats

Let's add calves and abs to ensure they don't get left behind!

6 of the best calf exercises:

- Standing bodyweight calf raise
- Standing dumbbell calf raise
- Seated machine calf raise
- Standing machine calf raise
- Smith machine calf raise
- Standing barbell calf raise

5 of the best ab exercises:

- Hanging leg raises
- Dip machine knee raise
- Ab wheel rollout
- Barbell rollout
- Stability ball rollout
- Plank

Pick one or two of each of these, arrange into either:

- 2 or 3 workouts per week covering all 6 movements

- 4 workouts per week, 2 with upper body only exercises & 2 with lower body only exercises.

- 6 workouts per week, two of each of pushing, pulling & lower body workouts.

Always lift with control using textbook form. No momentum or jerky movements. 

As long as you're lifting close to failure (within 2-3 reps) you will provide enough stimulus for building muscle.

A wide variety of rep ranges will build muscle (up to 30 reps). 

If you have no aim to win any strength competitions then you never need to lift in a low rep range to pack on muscle.

You don't need a ton of sets. Most people will make great progress with just 2 or 3 sets per exercise (and just 1 or 2 exercises from the categories I listed).

Keep 48-72 hours recovery time before working the same muscles again.

Your muscles need to recover from the stress you've put them through in order to get stronger. 

This takes time. Don't interfere with this process by working them again before it is complete.

Make sure you've got more (or equal) sets of pulling to pushing.

Too much pushing results in the muscles of the chest and front of the shoulder pulling the shoulders forward and making them rounded. 

This will lead to poor posture and possibly shoulder pain.

Congrats, you've now got a balanced routine that works with your schedule and the equipment you have access to!

If you: 

- Sleep 7 hours per night
- Eat in a slight calorie surplus
- Stay consistent on your lifting routine
- Eat 1.6g protein per kg of your bodyweight

You'll build a good amount of muscle over 1-2 years.

Keep lifting for 5-10 years to see incredible results.

When my son was born I had to reinvent my approach to keep lifting and seeing progress when sleep was awful and I could only spare 20 minutes to workout 3-4x per week.

You can find the full plan here and get 66% off for the next 24 hours:

https://t.co/jAlDkEfE9B

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Follow me @Rob_NBF for more threads on building muscle and losing fat.

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

(Not cheap but results are guaranteed)

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