Time Saving
Workouts
We all feel life can be demanding of our time, whether it is work commitments or family.
Do you often wish there were more than 24 hours in a day? Do you find you lack time to dedicate to yourself? Training is not only beneficial for our health but is often a fantastic way to release built up stress.
But with limited time to train, you may feel at a loss as to how you will be able to make significant progress in the gym and achieve your fitness goals.
With our Push, Pull, Legs programme designed for busy people, you will be able to not only achieve but surpass you fitness expectations.
In this programme we fit a lot into short space of time. Requiring a commitment of only 3 days per week in the gym.
Training
Schedule
The days shown here, allocated for training, can be changed to suit your schedule but it is important not to do your sessions consecutively. Allow a day or two between sessions.
This is to ensure that your body has adequate rest whilst also allowing for your body to respond to the training adaptations within the programme. An extended gap between your last session and next will make it feel like you are starting from scratch each time and could hinder progress.
This programme will incorporate 3 of the principles of training; Progression, overload and adaptation.
'Progression' ensures that you are not just jumping in at the deep end on day one, but, you can expect as the weeks progress the programme will become more intense and more demanding. This will make sure that your body is properly primed and ready, it also means we can avoid any injuries or unnecessary pains and niggles.
'Overload' is an essential part of building strength and endurance and requires that greater resistance and time/intensity be added. So, rep ranges, number of sets, rest times and weights will increase periodically throughout the programme.
'Adaptation' occurs over time as the body becomes accustomed to an exercise at a given level. This will result in less effort and hinder improvement. Therefore, exercise selection will change throughout the programme, and, in accordance with overload, it keep your body responding to the training stimulus.
In order to get as much as possible out of the 3 training sessions a week you will be using some specific training concepts.
Super Sets:
Performing 2 exercises back to back with a minimal rest in-between. These will be incorporated throughout the programme to increase the amount of volume done while minimising the time involved.
Tri sets:
Doing 3 exercises back to back with no break in-between. This is great for muscle building and hypertrophy, especially on a tight time budget. The benefit of tri sets is the increased time under tension and volume, which equates to greater muscle building gains.
Interval cardio training:
Heart health is, without question, the most important aspect of training. However, studies have shown for body recomposition, the combination of resistance training and cardiovascular training gives the best results. In this programme we will be using interval forms of cardio training, specifically 'Fartlek'. This enables you to gain maximum benefits from your cardio training in a shorter amount of time.
Sample Day 1
Push, Pull, Legs
Download full workout programme pdf £2.99