Maybe you’ve taken on a second job, or some night classes at your local college. That means your gym time might suffer. If your schedule has changed, and you are Short On Time, Try This Full Body Routine! Working the entire body at once is the best way to get in a good workout when time is short. The key is hard work. So if you’re ready to Kill It in the gym, let’s go train!

3 Day A Week Full Body (Mon.-Wed. Fri. or whatever 3 days work for you)

Let’s jump right into the routine.

Squats 

Warm-up over 3 sets:

• Bar x 15 reps
• 20% RM x 10 reps
• 40% RM x 8 reps

4 working sets x 10-12 reps. 

Lying Leg Curls

2 sets x 10-12 reps

Bench Press 

Warm up over 3 sets:

• Bar x 15 reps
• 20% RM x 10 reps
• 40% RM x 8 reps

2 working sets x 10-12 reps. 

Incline Press

2 sets x 10-12 reps

Rack Pulls - Same as Bench Press 

(On Day 2, replace with Bent Rows)

Lat Pulldowns

2 sets x 10-12 reps

Overhead Press 

(On Day 2, replace with Side Laterals & Real Laterals done for 2 supersets x 10-12 reps each)

3 sets x 10-12 reps

EZ/Drag Curls 

(On Day 2, replace with Incline Dumbbell Curls)

3 sets x 8-10 reps.

Lying EZ Triceps Pullover, Extension & Press 

3 sets x 8-10 reps

Calf Raises (Alternate Standing with Seated)

3 sets x 15 reps

Crunch (Alternate with Twisting Crunches)

3 sets x 15 reps

Performance Notes

Set up your week so you train 3 days a week, every other day. What if your schedule makes that difficult? You can go a couple of days between workouts as needed. That’s the beauty of 3 workouts a week, you have 4 extra days to work with. Plus, if you feel you need an extra recovery day, you have extra days you can work with. 

The key to making this routine work, especially if you’re used to more volume, is hard work. Do not just knock out set after easy set. If the exercise calls for 10-12 reps, but you could do 20, you need to add weight. You should struggle to get through each set. If need be, add intensity techniques such as rest-pause, static holds, or drop sets. While you should rest 30-45 seconds between sets, you can increase intensity by reducing rest time. 

Use a 2-3-4 rep tempo. That’s 2 seconds concentric, a 3-second pause just shy of lockout, and 4 seconds eccentric. This approach takes the momentum out of it and extends time under tension. 

5% Nutrition Supplement Suggestions

You no doubt have a solid nutritional and 5% supplement plan in place for your usual routine. Apply the same program here. If you haven’t used Kill It RTD pre-workout, use it here. You’ll find both the pumps and the endurance are amazing. Take Rich’s advice and use All Day You May as an intra-workout. Try adding Core Creatine Monohydrate and Core L-Glutamine 5000. Make it into a slushie like Rich did and sip it while you train. Once you’ve ended your last set, drink 1-2 servings of Real Carbs and Shake Time for your post-workout. 

Since you’ll be right back in a day or 2, doing it all over again, stay on top of your meals. No matter how busy your schedule might be, you have time for a shake. Go with Real Carbs + Protein. Make it easy on yourself and use a 5% shaker. Just add some water, mix it up, and you’re all set! Finally, you need quality sleep, so add Knocked The F*ck Out to your program. 

Recap

If you’re short on time, try this full body routine! It’s ideal for anyone who’s just too busy to get to the gym more often than that. If you work this routine hard and stay with your 5% Nutrition supplements, you’ll continue to make progress. Like Rich said, if you want gains no matter what, you’ll have to do whatever it takes!