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You have time to go 2/3 times per week, but for how long?
Hi mate, I knew you’d respond to this post!
45min-1H is achievable
If you can only do 2x, do full body: (because you should train each muscle group more than once)
Day 1:
Barbell squat
Barbell bench
Triceps
Rows
Shoulder press
Leg curls
Day 2:
Deadlift
Dumbbell bench
Pullups/ Lat pulldowns
Biceps
Lateral raises
Calves
If you can do 3 days, then do push pull legs:
Day 1: Push
Barbell bench
Shoulder press
Triceps
Lateral raises
Day 2: Pull
Deadlift
Rows
Pullups/ Lat pulldowns
Biceps
Day 3: Legs
Barbell squat
Leg curls
Calves
Leg extensions
Does this sound good? Just follow the general structure, be consistent and you'll be fine. What you do exactly isn't super important at this stage.
haha bro you forgot cardio
If he is strapped for time I recommend treadmill 30 sec on 30 sec off 10x as fast as you can go
Cardio’s not really that important. He should just 420 instead
Sounds good mate (had to google some of these tbh) 4*10 reps each ?
I would target 6-8 reps per exercise and if you can go to 9 reps, move up in weight.
That's a lot of sets, depending on the time you have. Smtg like 3 sets for the big compounds, and 2 for the accessories would be good. Try to add more weight to the bar each week and you're set
The only REAL answer is, if he can only go 2-3 times a week is a Stonglifts programming. OP, google Mark Ripptoe.
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