Workout Routines

15-Minute Muscle-Building Workout For Any Gene Type

No matter your genetics, this quick routine will add slabs of lean muscle.

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15-Minute Muscle Building Workout For Any Gene Type
Duration 15
Exercises 6
Equipment Yes

There are literally thousands of workout and diet plans in the world today. Some people will get great results when they follow a particular plan, but with the same level of effort, someone else will not. We are all very different, and as much as 50% of the variation between people and their physical performance, is genetic.

SEE ALSO: Get the Best Results for Your Body Type

This means that the other 50% comes down to environmental factors such as exercise, diet and lifestyle. FitnessGenes analyzes gene variations that can provide information to help maximize results in the gym by focusing on such critical areas as training volume, frequency, work rate, tempo and rest and recovery.

From a genetic perspective, most people respond best to low volume/high intensity training (Dorian Yates style), but there are cohorts that will respond much better to high volume/low intensity training (Ronnie Coleman style). A FitnessGenes DNA Analysis can give you information and the volume that might suit you better.

Regardless of gene type, for a quick regime that everyone can make some solid gains from; follow this 15-minute low volume/high intensity workout. Use a spotter where required. Lift 8 reps max for all sets, and adopt a 2020 tempo. Warm up, as you prefer.

The Workout

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
4 sets
8,5,3,8 reps
30 sec rest

Exercise 2

Push Press
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4 sets
8,5,3,8 reps
30 sec rest

Exercise 3

Reverse Lunge
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4 sets
8,5,3,8 reps
30 sec rest

Exercise 4

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
4 sets
8,5,3,8 reps
30 sec rest

Exercise 5

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
8,5,3,8 reps
30 sec rest

Exercise 6

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
8,5,3,8 reps
30 sec rest
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