Little time? The training plan for busy people

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training plan

The internet is full of gym-focused diet plans and exercise programs for muscle building. Complicated and time-consuming workouts are far from practical. Ultimately, this leads to less success in many cases. If you don’t post your daily meals and personal records on Facebook or Instagram, and have real and unpredictable commitments, you’ve come to the right place. Maybe you’re one of those people who struggles to get to the gym for workouts and healthy meals while working the rest of the week. Sporadic work commitments, family matters and much more keep you going and torpedoing your recovery phase, which is so important for muscle building. It’s time to take the working majority by the hand to set them on the right path to success. Here’s a flexible, realistic, and practical plan for you that will bring out the best in you and make your desired results come true.

training plan

The plan

This guide aims to make you aware of the many pitfalls, adjustments needed, and unforeseen circumstances in your regular, everyday life. It is not suitable for people who have more than enough time for exercise and cooking. You have commitments outside of the studio. Work, family and friends take up a lot of time. You need an extra set of tools to get through these tough times. Here’s what you should always be aware of: – You train to live a healthy life. – You don’t live to train. Be flexible: Life doesn’t run according to plan. It’s more like a roller coaster. This is often the case with training. Go through the studio with your eyes open, listen to your body and pay attention to your mind. Sometimes less is more: Don’t stubbornly go through a training session if you feel something is wrong after five minutes. Otherwise, this can have massive effects and e.g. B. set back by weeks due to illness or injury. A 30-minute “better-than-nothing” workout can be useful for building muscle if you don’t have the strength for a full session. That way you stay in rhythm and don’t expect too much of your body and mind. Be ready: No workout or meal plan is set in stone. You should always be able to adapt your plans to the respective requirements. Being too strict with a plan can be very frustrating. Secure yourself: If your life throws you off track, you need more than a plan B. Find something that you can handle well even in weaker phases. Have a clear head: Once you have decided on the right plan, clear your head and focus. Always look ahead and never backwards. You can’t relive the past, but you can help shape your future. Only make progress if it is possible for you. Don’t force them. That only backfires. Believe in yourself: Believe in your success and in your power to push yourself.

With a firm will you will achieve your goals. Politics of small steps: Most of the time, people fail because the task is too big. Break everything down into the smallest possible steps. So every time you have a small success that will give you the courage to continue. Over time, these small steps add up to a big whole. Realistic and flexible Below you will find a training plan. It was developed to be able to react flexibly to the individual events of life.
Built-in safeguards against mistakes and failures make it practical and realistic. This is not part of a professional bodybuilder’s workout, nor is it unrealistic marathon training. You’re supposed to get by, not crawl panting to the studio door. Here is some preliminary information about the plan. – Work on most body parts in each session. – The duration of a session is short and intense. – It is easy to understand and execute. – Built-in alternatives help adjust the plan if something unforeseen occurs – The plan is designed to keep you interested and focused on progress.

The workout

During a normal week, although you probably only have a few of them, to build muscle efficiently, you should train every other day and rest the time in between. You have two different training days: The first relates to your upper body and abs. On the other, you work your lower body and do cardio sessions. Both days alternate. Within four weeks you have completed each unit seven times. Let’s go: Three plans for you Choose your muscle building exercises from the following plans. A and B contain traditional exercises that you can find in any gym. Plan C takes place without devices. Here you train with your own body weight. You can do it at home or out on the street. The exercises in all three plans each include three sets of 8 to 12 repetitions. Feel free to adjust the exact number of reps according to your condition. The key to succeeding in building muscle is to be in tune with yourself and not worry or agonize over the details. You can mix up the exercises as you like.

training plan

Plan A


Torso and abdomen

– Flat or incline press with a barbell – Standing rows with a dumbbell or barbell (upper body bent about 45 degrees) – Standing or seated military press with a barbell – Cable presses or lying tricep extensions with a barbell (skull crusher) – Curls with a dumbbell or barbell – Crunches (feet in the air or on the bench) Lower body and cardio: – Squats with barbell on shoulders – Lying or seated hamstrings – Dumbbell lunges – Standing calf raises with barbell on shoulders – Squats with barbell on chest – Toboggan pull or – press (10 laps absolute)

Plan B


Upper body and abs: – flat or incline dumbbell bench press – barbell deadlift – dumbbell lateral raises or dumbbell or barbell front raises – narrow-grip bench press (barbell) – oblique dumbbell curls (about 45 degrees) or Inclined barbell curls – Incline bench sit-ups – Alternating supine leg raises Lower body and cardio: – Leg press or toboggan press – Dumbbell or barbell Romanian deadlift – Explosive box jump – Seated calf raises – Side lunges with barbell on shoulders – Static cardio – Training of your choice (20 min)

Plan C

Upper body and abs: – Push-ups (classic or with feet elevated) – Reverse barbell row (feet on bench) – Band presses (with elastic bands) or glute raises – Bench parallel dips or dips – Pull-ups with bicep grip (tight , palms to body) or band curl – Jackknife – Leg tightening on the floor or bench Lower body and cardio: – Single leg Bulgarian squat with dumbbell – Lunges (back) with dumbbell – Pistol squat (single leg, second leg extended forward) – HIIT: 1 min high intensity; 1 min easy (10 rounds)