Time: 45 minutes max
Goal: Full body stimulus with minimal volume
Focus: Compound movements, controlled intensity
Warm Up
• Free Hang, 2 to 3 sets, 30 to 60 seconds
Workout
• Plyo Push Ups
3 x 6 reps – Max Effort
• Zercher Squats
3 x 6 reps
• Barbell Dead Row
3 x 6 reps
• Reverse Lunge to Single Arm Dumbbell Press
3 x 6 reps each side
• Farmer Walks
3 x 30 to 60 seconds – Max Effort
Execution Notes
• Rest 60 to 90 seconds between sets
• Keep reps clean, no sloppy fatigue reps
• Progress weekly, add load, reps, or control
• If short on time, reduce one set per movement
Takeaway
• Train 3 to 4 times per week
• Hit all major patterns, squat, hinge, push, pull, carry
• Stay consistent, keep it simple
This story was originally published by Men’s Fitness on Mar 30, 2026, where it first appeared in the News section. Add Men’s Fitness as a Preferred Source by clicking here.
