Sup dudes, ask yourself a simple question —
How many times per week are you training to become stronger and better?
The answer to that question predicts the quality of your life. This is the best general recommendation for men trying to get stronger, healthier, and leaner:
Strength training 2-4 days per week
Speed and Endurance training as much as possible, because every day is leg day
The problem is many of you are letting bullshit excuses get in the way of your success
I speak with guys every week and I often hear something along the lines of… “I don’t have enough time to workout…”
Yes, you do. I bet if you look at Screen Time on your phone you’ll find some time allocation atrocities. Get off the couch!
Strength training in 30 minutes or less
Do this 2-4 days per week. You can choose to do it quickly, or you can extend rest periods in between sets if you want to take more time. You don’t need a gym and you literally don’t even need weights.
A day:
Plyometrics, 5 min, 1-4 sets
Back, 5 min, 1-4 sets
Squat or Lunge, 5 min, 1-4 sets
Chest, 5 min, 1-4 sets
Hinge, 5 min, 1-4 sets
Shoulders, 5 min, 1-4 sets
B day:
Plyometrics, 5 min, 1-4 sets
Biceps + Triceps, 10 min, 2-4 set
Calves + Tibs, 10 min, 2-4 set
Shoulders, 5 min, 1-4 sets
Cardio in 30 minutes or less
Sprint
10-30 seconds per round
hill sprints, cardio machines, tabata, jump rope, throws, hiking
Rest & Repeat
every 1-3 minutes for up to 10 rounds total
This is what my typical quick workout looks like
A day:
Plyometrics, 4 sets in 5 minutes
quick rest
Pullups, 4 sets in 5 minutes
quick rest
Squats, 4 sets in 5 minutes
quick rest
Dips, 4 sets in 5 minutes
quick rest
Swings, 4 sets in 5 minutes
quick rest
Shoulders, 4 sets in 5 minutes
rest and stretch
B day:
Plyometrics, 4 sets in 5 minutes
quick rest
Curls + close grip pushups, 4 sets in 10 minutes
quick rest
Calf raises + tib raises, 4 sets in 10 minutes
quick rest
Shoulders, 4 sets in 5 minutes
rest and stretch
Nate