My workout plan

20mins workouts 6 days a week

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I was going to adapt this but I thought I would just show you exactly what I do - it is all scalable & adaptable.

Here is an example of week in the life of my training:



ESG daily circuit:

10 pull ups
10 press ups
10 lunges (each leg)
10 mountain climbers
10 leg raises

x3 (recovery is about 2mins - I am not over strict on this)

- I rarely change this circuit - the basics are the basics because they work.

After I do this circuit I choose 3-4x specific body part exercises (I vary these but below is an example)

Day 1) hamstrings - lying hamstring curl, SLDL, hip thrusts
Day 2) back - lat pull, cable row, straight arm pull down
Day 3) chest - cable fly, incline DB press, dips
Day 4) quads - leg extensions, goblet squat, leg press
Day 5) shoulders - shoulder press, lateral raises, face pulls
Day 6) arms - cable triceps, cable biceps, DB curls, DB kick backs

3x 10-12 rep range with 1min ish recovery (again, I don’t time this)

This takes me 15-30mins depending on the day but I am always in and out the gym within 30mins.

Caveats

1) - I have been training like this for about a year - before this I spent years training for longer periods - would I have been Abel to build as much muscle? I don’t know, I would sway to wards yes but you can never really tell.

2)- I have on going back problems so I don’t lift heavy anyway. If you want to lift heavy then 20min workouts won’t allow you the rest required for specific strength work.