Favorite Short Routines (45 mins)

[Judo Tom]

it looks like work is about to get crazy.. real crazy.

I might be looking at a schedule where I can make it to the gym 4x a week for 45 mins.

I might just look at a wendler 5/3/1 routine but i would like some other ideas.

Im a fan of the big lifts and compounds movements and little machine work.

please share some routines or workouts that you would do in this situation.

 

[Tblock1]

well if done without any accessory work (or little) the 5x5 can easily be 45 minutes or less a workout

 

[Judo Tom]

thats what i was wondering.. and was just gonna ask if 5x5 can be done in that amt of time.

what "version" do you think is best for a short workout? Sorry I dont know about all the variations out there and what might be best.

im gonna do some research now on 5x5 sample routines

 

[Linda Albert]

Yes that would be suggestible 5x5 is good for you. within 45 minutes.

 

[SouthernLord]

Upper/lower with two compounds and one accessory?

 

[Tblock1]

5x5 Calculator

 

[Judo Tom]

Upper/lower with two compounds and one accessory?

hmm thats pretty good as well.

mon
bench
pull ups

tues
deads
lunges


thurs
military
rows

sat
squat
calves

something like that.. add in accessory lifts as I go?

please add suggestions if you can.

 

[SouthernLord]

Day 1
Bench
DB press/row

Day 2
Squat
Walking DB lunge
Abs

Day 3
OHP
Dips/chins

Day 4
Deads
GMs or Hypers
Abs

This is pry my all time favorite split. I'll alternate the two accessory lifts on upper day. I'll add some single joint lifts, but not needed in your situation. It's obvious the 5/3/1 rep scheme would work extremely well here, but Ive used 5x5, 4x6, and 10x3 with the main lifts here and progressed depending on goals at hand.

 

[SouthernLord]

Also check out some of Chad Waterbury's stuff.

I'm a big fan of his total body programing.


Full Body Training | Chad Waterbury | Workouts To Get Ripped, Ab Exercises For Men, Weight Training For Women

His workouts are brutal as fvck and very quick.

 

[Judo Tom]

Thanks Bro! I really appreciate it.

Gonna research this chad guy and see what I think!