Workout Routines

The 20-minute workout to get big quick

Gaining size doesn't have to take long.

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The 20-minute workout to get big quick
milan2099 / Getty
milan2099 / Getty
Duration 20
Exercises 6
Equipment Yes

The time you take to train doesn’t matter—the intensity does. Have only 20 minutes? No problem, as long as you’re ready for the roughest 20 minutes of your life.

This workout uses some tough exercises and intensity techniques to make sure your muscles get the workout they need.

Directions

Perform the exercise pairs (marked A and B) in alternating fashion. You’ll do one set of A, rest as prescribed, then one set of B, rest, and repeat. Complete all sets for one pair, and then go on to the next one.

Build muscle all over The 20-minute workout to get big quick

Exercise 1A.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
5–8 reps
60 sec. rest

Exercise 1B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
1 isometric, 6–10 regular reps
60 sec. rest

Exercise 2A.

Back Extension You'll need: Bench How to
Back Extension thumbnail
2 sets
10 reps
0 sec. rest

Exercise 2B.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
2 sets
10 reps
60 sec. rest

Exercise 3A.

Clean and Press You'll need: Medicine Ball How to
Clean and Press thumbnail
2 sets
As many as possible reps
45-60 sec. rest

Exercise 3B.

Sprinter How to
Suspension Trainer Sprinter thumbnail
2 sets
25 reps
45-60 sec. rest
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