How To Get The Most Bang For Your Buck: Try Compound Exercises When You're Crunched For Time
Below is a sample 4-6 week sample workout program for an intermediate level trainee who is structurally balanced. The goal of this particular program is hypertrophy. Therefore the time under tension can be as low as 20 seconds or as high as 70 seconds per set depending on the trainee’s fiber type and whether the goal of training is metabolic changes or neural adaptation.
The letters and numbers in front of each exercise denote the order in the series. Alternate A1 with A2, B1 with B2, and so forth. If a letter is not accompanied by a number, finish all the sets in that particular series before moving on to the next series.
Day 1
A1. Flat Bench Press (4 sets x 8-10 reps)
A2. Mid-Parallel Grip Chins (4 sets x 8-10 reps)
B1. Seated Arnold Press (4 sets x 8-10 reps)
B2. One Arm Db Row (4 sets x 8-10 reps)
C1 30 Degree Incline Db triceps extension (3 sets x 8-10 reps)
C2 45 Degree Incline db curls (3 sets x 8-10 reps)
Day 2
A. Snatch Grip Dead-lifts (4-5 sets x 6 reps)
B1. Db step -ups level 4 (4 sets x 8-10 reps)
B2. 1 ¼ Prone Leg Curls (4-5 sets x 6 reps)
C1. Seated Calf Raises (10-12 reps x 3)
C2. Hanging leg lifts (10-12 reps x 3)
Day 3 (Off)
Day 4
A1. Mid-supinated Grip Chins (4 sets of 8-10)
A2. 45 Degree Incline Db Press Palms neutral (4 sets of 8-10)
B1. Seated Row (3 sets of 8-10)
B2. 60 Degree Incline db Flies (3 sets of 8-10)
C1. 45 Degree Incline db triceps extension (3 sets of 8-10)
C2. Seated 90 Degree hammer curls (3 sets of 8-10)
Day 5
A. DB Split Squat (3 sets of 8-10)
B1. Single Leg Prone Leg Curls (3 sets of 8-10)
B2. Db Lunges (3 sets of 8-10)
C1. Standing Calf raises (3 sets of 10-12)
C2. Swiss Ball Crunches (3 sets of 15-20)
Day 6 (Off)
