Here's one that I came up with. Little science, but it's worked wonders on me.
Simply do 5 sets of 5 reps of the following exercises in groups. Do 2-3x per week as your schedule allows. You can super set the push/pull exercise, but not the leg. Take no less than 1 minute rest between the PP supersets, or the leg sets.
1. Bench press , Row, Squat
2. Overhead press, Pull up (weighted if need be), Deadlift
3. Bicep curl, Tricep press, calves
4. Abs, core, or lower back (1x per week)
Other details
- if the workout takes longer than you have time for, you can break up the 1-4 across more days (eg lift 4 or 6 days a week with pattern of 1&3, 2&4, 1&3, 2&4 (1&3, 2&4)
- add some weight every workout, even if it's the minimum 2.5 plates, or buy 1.25 micro plates to bring to the gym
- once you are unable to add weight every workout, start to try and add weight every week
- Every 12 weeks take a 1 week deload where you do 3x 10 reps of the above with about 50% of what you can actually lift
If you're a "hard gainer" continue with the above and for a 12 week block try the following tactics.
1. Eat a costco rotisserie chicken each day (or equivalent calories + grams of protein in any other food)
2. Add a Liter, Half Gallon, or Gallon of milk (progressively experiment starting small), Or equivalent calories and grams of protein
If you follow the above consistently for a year or two you will be ahead of something like 95% of gym goers. You might be behind optimal, but you'll be way ahead of most people.
Simply do 5 sets of 5 reps of the following exercises in groups. Do 2-3x per week as your schedule allows. You can super set the push/pull exercise, but not the leg. Take no less than 1 minute rest between the PP supersets, or the leg sets.
1. Bench press , Row, Squat
2. Overhead press, Pull up (weighted if need be), Deadlift
3. Bicep curl, Tricep press, calves
4. Abs, core, or lower back (1x per week)
Other details
- if the workout takes longer than you have time for, you can break up the 1-4 across more days (eg lift 4 or 6 days a week with pattern of 1&3, 2&4, 1&3, 2&4 (1&3, 2&4)
- add some weight every workout, even if it's the minimum 2.5 plates, or buy 1.25 micro plates to bring to the gym - once you are unable to add weight every workout, start to try and add weight every week - Every 12 weeks take a 1 week deload where you do 3x 10 reps of the above with about 50% of what you can actually lift
If you're a "hard gainer" continue with the above and for a 12 week block try the following tactics.
1. Eat a costco rotisserie chicken each day (or equivalent calories + grams of protein in any other food)
2. Add a Liter, Half Gallon, or Gallon of milk (progressively experiment starting small), Or equivalent calories and grams of protein
If you follow the above consistently for a year or two you will be ahead of something like 95% of gym goers. You might be behind optimal, but you'll be way ahead of most people.