Workout Routines

The 3-day EMOM workout program to build muscle in minutes

Time yourself for more intense workouts and faster fat loss.

by
The Best 30-Minute Chest Workout
Colin Anderson / Getty
Colin Anderson / Getty
Duration 45
Exercises 7
Equipment Yes

A lean, muscular body comes from training at a quick pace. If you're training for a stellar physique (as opposed to, say, raw strength), cutting down on unnecessary rest time will heighten your workout's fat-burning effect, and get you out of the gym faster. The premise is simple: beat the clock to beat your gut.

The three workouts in this program are built around around the concept of EMOM, short for Every Minute On (the) Minute. Workouts that utilize an EMOM protocol are brutally simple, but one of the most effective methods for building a formidable physique. Progress with this program over several weeks, and you're bound to see gains fast.

How it works

For your main exercise in each workout, you’ll perform each set at the start of every minute. That is, at the :00 mark you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how EMOM sets promote efficiency. So you don’t fatigue too quickly, you'll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume; by Week 4, you’ll be doing 50 total reps with a greater load in approximately the same amount of time.

Directions

Perform each workout (Days I, II, and III) once a week, resting at least a day between each session.

The first exercise in each workout is done as straight sets in EMOM fashion: Begin each set at the start of the minute, and rest for whatever remains of that minute when your reps are done. Begin your next set at the top of the next minute. Exercises marked A, B, and C are done as a triset: Complete one set of A, rest as directed, then one set of B, rest, then C, and rest. Repeat until all the prescribed sets are complete.

When choosing a weight for each day's EMOM exercises, pick a weight that you think will allow you six reps, but perform only three each set.

Multiple listed rep numbers (e.g., 10, 12, 15, 20) refer to the number of reps you'll perform in each week. If, for example, you see reps listed as "10, 12, 15, 20," then perform 10 reps on week 1, 12 on week 2, 15 on week 3, and 20 on week 4.

How to build muscle in minutes The EMOM Workout Program: Day I

Exercise 1.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
10 sets
3 reps
EMOM rest

Exercise 2A.

Trap bar deadlift with walk You'll need: Trap Bar How to
Trap bar deadlift with walk thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 2B.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
10-12 (each side) reps
30 sec. rest

Exercise 2C.

Leg Extension How to
Leg Extension thumbnail
3 sets
12, 15, 18, 20 reps
30 sec. rest

Exercise 3A.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 3B.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 3C.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
3 sets
10, 12, 15, 15 reps
30 sec. rest

How to build muscle in minutes The EMOM Workout Program: Day II

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
3 reps
EMOM rest

Exercise 2A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 2B.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
3 sets
8-12 (each side) reps
30 sec. rest

Exercise 2C.

Pushup How to
Pushup  thumbnail
3 sets
15, 20, 25, 30 reps
30 sec. rest

Exercise 3A.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 3B.

Seated Dumbbell Curl and Press You'll need: Dumbbells How to
How To Do A Seated Dumbbell Curl And Press thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 3C.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
15, 20, 25, 30 reps
30 sec. rest

Build muscle in minutes The EMOM Workout Program: Day III

Exercise 1.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
3 sets
10 reps
EMOM rest

Exercise 2A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 2B.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
10-12 reps
30 sec. rest

Exercise 2C.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
10, 12, 15, 15 reps
30 sec. rest

Exercise 3A.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
8–12 reps
30 sec. rest

Exercise 3B

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
8–12 (each arm) reps
30 sec. rest

Exercise 3C.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
10, 12, 15, 15 reps
30 sec. rest
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