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The 45-minute transformation workout to get back in shape fast

Your time-pressed transformation workout is here—and it's a doozy.

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The 45-minute transformation workout to get back in shape fast
The 45-minute transformation workout to get back in shape fast

If you just want to get back in shape in 2017 and you’re a crazy-busy dude, here’s how to go from zero to hero in only 90 minutes a week, according to Brad Schoenfeld, Ph.D., the author of The M.A.X. Muscle Plan

How to do it: Perform each exercise for 8 to 15 repetitions, depending on whether your goal is muscle endurance (lower weights, higher reps) or strength (higher weights, lower reps), and go from one move to the next taking as little rest as possible. Do the circuit three times in 45 minutes.

Routine

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Day 1

Total Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
8-15
Rest
As needed
Exercise 2 of 8

Shoulder Press

Equipment
No Equipment
Sets
3
Reps
8-15
Rest
As needed
Exercise 3 of 8

Squat

Equipment
Squat Rack
Sets
3
Reps
8-15
Rest
As needed
Exercise 4 of 8

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8-15
Rest
As needed
Exercise 5 of 8

Bench Press

Equipment
Barbell
Sets
3
Reps
8-15
Rest
As needed
Exercise 6 of 8

Bentover Row

Equipment
Barbell
Sets
3
Reps
8-15
Rest
As needed
Exercise 7 of 8

Leg Press

Equipment
Sets
3
Reps
8-15
Rest
As needed
Exercise 8 of 8

Glute-ham raise

Equipment
Sets
3
Reps
8-15
Rest
As needed
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