Workout Routines

The quick-hit workout plan to gain more muscle in less time

Get in the best shape of your life with just two—count ‘em, two—workouts that'll each take less than 30 minutes.

The Quick-Hit Workout Plan to Gain More Muscle in Less Time
Westend61 / Getty
Westend61 / Getty
Duration 30
Exercises 5
Equipment Yes

Whether you're angling at a New Year's resolution, or just want to improve yourself overall, you're probably always setting new goals for yourself. And while one of them may be to get in better shape, that doesn’t necessarily mean spending more time in the gym.

If you’re busy and stressed and need all the free time you can get, or you’re just trying to establish the habit of working out and are tired of committing to a full gym schedule, this is the routine for you. It needs to be done only twice a week, and can be completed in well under an hour. As you’ll soon find out, that’s plenty of time to change your body.

How it works

If you asked us, “What’s the least amount of work I can do in the gym to see results?” we’d hand you this program. It’s just five exercises but trains the whole body.

You have only two set and rep schemes to remember: six sets of four reps and three sets of eight. Both add up to 24 total reps—a good volume goal for muscle and strength gains—but with vastly different effects. The four-rep sets target strength, while the eight-rep sets maximize size gains. Each session, you’ll switch them around so your body never has a chance to adapt. Your workouts may not take more than 45 minutes, but every one of them will count.

Directions

Perform the workout twice a week, changing the sets and reps each session. The first time you do the routine, perform it as written. The next time, switch the sets and reps—that is, exercises you did for six sets of four reps the first time will now be done with three sets of eight, and vice versa. Rest three days between sessions.

Perform the exercises as straight sets. On the exercises you do for six sets of four, choose a load that allows you six reps on your first set but perform only four.

The quick-hit workout plan to gain more muscle in less time Quick-hit strength-building workout

Exercise 1.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
6 sets
4 reps
-- rest

Exercise 2.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
8 reps
-- rest

Exercise 3.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
6 sets
4 reps
-- rest

Exercise 4.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
8 reps
-- rest

Exercise 5.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
Hold as long as possible reps
-- rest

The quick-hit workout plan to gain more muscle in less time Quick-hit muscle-building workout

Exercise 1.

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

Exercise 2.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
6 sets
4 reps
-- rest

Exercise 3.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
8 reps
-- rest

Exercise 4.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
6 sets
4 reps
-- rest

Exercise 5.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
Hold as long as possible reps
-- rest
Comments