Weight training progression for those with less time

If you know the benefits of weight training but time is the reason you do not lift weights, this could be the routine for you. I'm here to tell you that a three-day cycle can drastically improve your body. This is no get-ripped quick and easy scam! You will need to train hard for the three one-hour sessions per week. Here are the three pillars of training-

Training: This is the physical exercise component, where resistance is applied to muscles through various forms of weightlifting or strength training exercises. Effective training involves a well-structured workout plan focusing on progressive overload, ensuring that muscles are continually challenged and stronger over time. Here are the three days of training split into push/pull/legs hitting every area.

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press - Sets 3-4 - Reps 6-8

2. Overhead Shoulder Press - Sets 3-4 - Reps 8-10

3. Incline Dumbbell Press - Sets 3-4 - Reps 8-10

4. Dumbbell Lateral Raises - Sets 3-4 - Reps 10-12

5. Tricep Dips - Sets 3-4 - Reps 8-12

6. Cable Flyes - Sets 3-4 - Reps 10-12

7. Skull Crushers - Sets 3-4 - Reps 8-10

8. Tricep Pushdowns - Sets 3-4 - Reps 10-12

Day 2: Pull (Back, Biceps, Rear Delts)

1. Deadlifts - Sets 3-4 - Reps 5-6

2. Pull-Ups or Lat Pulldowns - Sets 3-4 - Reps 8-10

3. Barbell Row - Sets 3-4 - Reps 6-8

4. Face Pulls - Sets 3-4 - Reps 10-12

5. Dumbbell Rows - Sets 3-4 - Reps 8-10

6. Barbell or Dumbbell Shrugs - Sets 3-4 - Reps 10-12

7. Hammer Curls - Sets 3-4 - Reps 8-10

8. Preacher Curls - Sets 3-4 - Reps 10-12

Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

1. Squats - Sets 3-4 - Reps 6-8

2. Romanian Deadlifts - Sets 3-4 - Reps 8-10

3. Leg Press - Sets 3-4 - Reps 8-10

4. Lunges - Sets 3-4 - Reps 10-12

5. Leg Curls - Sets 3-4 - Reps 8-10

6. Leg Extensions - Sets 3-4 - Reps 10-12

7. Calf Raises (Standing) - Sets 3-4 - Reps 12-15

8. Calf Raises (Seated) - Sets 3-4 - Reps 12-15

(With each set, you should be heavily exerted for the last 2 or 3 repetitions)

Nutrition (Food): Proper nutrition supports muscle growth, recovery, and overall performance. This includes consuming adequate amounts of protein to repair and build muscle tissues, carbohydrates for energy, and fats for overall health. Staying hydrated and timing meals around workouts can optimise performance and recovery. I recommend an intermittent eating routine that pushes your first meal back. A 16-hour water-only fast with the remaining 8 hours of your day to eat would be great! The time you decide to eat is your choice, but after that first mouthful, the 8-hour clock begins. However, if this is too much of a strain, try a 12-hour fast and lessen the window as you adapt. If you train in the morning, I would have your first meal after the gym. If you plan to work out after work, try to hold off on your first meal by drinking water. I highly recommend hydrogenated water. This type of water has been shown to benefit cardiovascular, metabolic, and neuroprotective health and is an anti-inflammatory. These claims are all supported by clinical research that shows hydrogenated water as the best water to intake. You can buy these hydrogenated devices easily.

Rest (Recovery): Rest is essential for allowing muscles to repair and grow. The body cannot recover from training stresses without sufficient rest, leading to overtraining and injuries. This pillar comprises adequate sleep, rest days between intense workout sessions, and active recovery practices. I personally find organic Ashwagandha to be a great supplement to soothe your mind and support cognitive functioning.

Over my 20 years of weight training, I have recognised the importance of listening to your body. If you feel you need extra rest, please do. Be kind to yourself, and best of luck on your journey.