Schedule: short sessions but consistent. In and out. Get on with life.
- Heavy day
- Light day
Movements: easy to set up. Minimal equipment requirement. Do two or three a day.
- Chest: Bench press
- Shoulders: Overhead press
- Back: Deadlift, Barbell row, Pull-up, Shrug
- Arms: Curl, CGBP
- Legs: Squat, Romanian deadlift