After reading hundreds of books on exercise kinesiology, and trying every routine out there, we’ve learned that it’s best to train smart…not hard. Despite what any magazine will tell you—you don’t need to do any fancy exercises! In order to build a solid physique, all you need to do is stick to the basics: The 5 compound moves (which we cover in these videos).
If you train for more than 60 minutes at very high intensity levels every day, you can easily be overtraining due to harmful hormetic stress. For most people, exercising roughly 45-60 minutes per day, 3-5 days per week, is the “sweet spot” that will prevent the detrimental effects of overtraining.
Our goal with this routine is to stimulate physiological changes in your musculature by stimulating the cardiovascular, respiratory, metabolic, endocrine, and skeletal systems to have substantial positive effects on body composition and performance; all while simultaneously focusing on longevity and prevent any injuries caused by the common overtraining syndrome.
If you don’t think this is important, listen to this study: after 59 minutes of high intensity training, participants began to deplete testosterone & growth hormone levels. This inversely caused an increase in cortisol levels which depletes the body’s ability to recover properly and ultimately leads to adrenal fatigue. Here is a study by the Health & Fitness journal on the consequences of overtraining.
Incase you cannot follow our workout outs and would like an elite online training service, we recommend you check out “Future Training”
Chest & Biceps (45-59 Minutes)
4 exercises per muscle group of chest & biceps
3 sets per exercise
8-12 repetitions per set
If you can easily make it to 12 repetitions– the weight is too light. Increase the weight on the next set. If you can’t make it to 8 repetitions with proper form–the weight is too heavy. Decrease the weight on the next set.
To Get The Bare Minimum Results
Do 9 Sets In Total (Its An 18 Minute Workout)
Shoulders (30-45 Minutes)
4 Shoulder exercises
3 sets per exercise
8-12 repetitions per set
If you can easily make it to 12 repetitions– the weight is too light. Increase the weight on the next set. If you can’t make it to 8 repetitions with proper form–the weight is too heavy. Decrease the weight on the next set.
OPTIONAL: 15-20 minute interval cardio post anaerobic workout
We suggested you wear a heart rate monitor to exercise in a targeted fashion. Aim to keep your heart rate below 55% your maximum heart rate capacity during your cardio exercise of choice–choose something you enjoy. According to the American Heart Association (AHA) the calculations for maximum heart rate is 220 beats per minute (bpm) minus your age. This will be automatically calculated when programing your heart rate monitor. We recommend that you purchase a “Polar H9 Heart Rate Sensor“, they cost roughly $60.
A cardio workout below 55% is known as the “Zone 1” cardio training and it is intended for fat burning effects. Once you go above a 55% of maximal heart rate, you start using carbs for fuel – Known as the “Zone 2” cardio training (60-70% – intended for maximal intensity) . Zone 1 is the low intensity zone. Training at this intensity will boost your recovery and get you ready to train in higher heart rate zones the next day. To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as jogging, cycling, or preferably elliptical to reduce joint pounding wear & tear.
To Get The Bare Minimum Results
Do 9 Sets In Total (Its An 18 Minute Workout)
Legs & Calves (45-59 Minutes)
4 exercises per muscle group
3 sets per exercise
8-12 repetitions per set
If you can easily make it to 12 repetitions– the weight is too light. Increase the weight on the next set. If you can’t make it to 8 repetitions with proper form–the weight is too heavy. Decrease the weight on the next set.
For Bare Minimum Results
Do 9 Sets In Total (Its An 18 Minute Workout)
Optional – Day 4
Rest Or Go For A 15-59 Minute Light Interval Cardio Session
A cardio workout below 55% is known as the “Zone 1” cardio training and it is intended for fat burning effects. Once you go above a 55% of maximal heart rate, you start using carbs for fuel – Known as the “Zone 2” cardio training (60-70% – intended for maximal intensity) . Zone 1 is the low intensity zone. Training at this intensity will boost your recovery and get you ready to train in higher heart rate zones the next day. To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as walking, jogging, cycling, or preferably elliptical to reduce joint pounding wear & tear.
Suggested that you wear a heart rate monitor to exercise in a targeted fashion. Aim to keep your heart rate below 55% your maximum heart rate capacity during your cardio exercise of choice. According to the American Heart Association (AHA) the calculations for maximum heart rate is 220 beats per minute (bpm) minus your age. This will be automatically calculated when programing your heart rate monitor. We recommend that you purchase a ” Polar H9 Heart Rate Sensor“, they cost roughly $60.
Back & Triceps (45-59 Minutes)
4 exercises muscle group of back & triceps
3 sets per exercise
8-12 repetitions per set
If you can easily make it to 12 repetitions– the weight is too light. Increase the weight on the next set. If you can’t make it to 8 repetitions with proper form–the weight is too heavy. Decrease the weight on the next set.
For Bare Minimum Results
Do 9 Sets In Total (Its An 18 Minute Workout)
Optional – Day 6
Rest Or Go For A 15-59 Minute Light Interval Cardio Session
A cardio workout below 55% is known as the “Zone 1” cardio training and it is intended for fat burning effects. Once you go above a 55% of maximal heart rate, you start using carbs for fuel – Known as the “Zone 2” cardio training (60-70% – intended for maximal intensity). Zone 1 is the low intensity zone. Training at this intensity will boost your recovery and get you ready to train in higher heart rate zones the next day. To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as walking, jogging, cycling, or preferably elliptical to reduce joint pounding wear & tear.
Suggested that you wear a heart rate monitor to exercise in a targeted fashion. Aim to keep your heart rate below 55% your maximum heart rate capacity during your cardio exercise of choice. According to the American Heart Association (AHA) the calculations for maximum heart rate is 220 beats per minute (bpm) minus your age. This will be automatically calculated when programing your heart rate monitor. We recommend that you purchase a “Polar H9 Heart Rate Sensor“, they cost roughly $60.
Rest Day - Day 7
Rest! Spend time with the family, get some work done on a passion project, or something else you truly enjoy— but DO NOT exercise. You want to give your body at least one full day of rest to recover from all the micro muscle tearing, damage, and cardiac stress induced by your weekly workout regimen.
