This is my current lifting routine that I’ve been using for the last few months. I’ve been happy with the results as it provides a nice mix of efficiency (2 hours per week) and effectiveness.
I will caveat this and say that if you do not have much strength training experience, I would start with a full body routine and mastering the basic movements for best results and lower risk of injury.
This is a busy season of life for me as a husband, dad and co-founder building Brother2Brother. I could choose to lift 4+ days per week but it would come at the expense of other areas ( family time, business, cardio, life).
The upper/lower body days at the beginning of the week allow for more volume (14-16 sets)and some isolation exercises without spending more than 40 minutes at the gym any day of the week.
Here’s the exact strength training routine I’ve used this summer, including schedule, exercises and descriptions.
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