Getting Stronger On Three Hours A Week

Three sessions of fifty minutes is enough to get genuinely strong. The trick is spending those minutes on the lifts that pay you back.

Anchor each session with one heavy compound lift: squat, deadlift or press. Three to five sets of three to six reps, with proper rest of two to three minutes.

Follow it with two accessory movements paired together so you rest one while working the other. Rows with lunges, pull ups with hip thrusts, dips with curls. Three sets of eight to twelve each.

Finish with five minutes of trunk work or a carry. Skip the warm up chat, keep your phone in your pocket, and write the session down before you start so you are never deciding what comes next.