This plan from Matt Durkin, exercise and nutrition expert at SCI-MX, will help you build your best physique with just 90 minutes of training each week
Lack of time is the most commonly cited reason for either not exercising at all, or exercising less than you should. However, it is perfectly possible to get into fantastic shape in less than 90 minutes per week. This no-fuss plan will help you boost your strength, size and cardiovascular fitness.
Make sure you have a good base level of fitness and have a health check-up by your doctor before starting this programme, as it’s intense and demanding. But it’s also rewarding and energising, helping to put you in a great frame of mind to hit your other weekly goals.
Strength training
The resistance training part of the programme is pretty simple: hit all major muscle groups for a total of 3 sets each, resting no more than 75 seconds between sets. On the first two sets, aim to stop 1 or 2 reps before failure. On the final set, go to failure.
Rep ranges are not too important, as long as you get close to failure – anywhere from 8-15. Choose an appropriate weight for the movement and strength level, and lift with excellent form, feeling the target muscle groups stretch and contract. To really stress the muscles, take 3 seconds to perform the negative part of the rep (i.e. lowering the weight to your chest on a bench press) and then be forceful with the positive portion of the rep.
Here is a sample programme that outlines the exercises and working muscle groups. It can be adjusted depending on the equipment available to you. Keep track of the weights you lifted and for how many reps. Try adding weight or reps every session, while maintaining the same form. That will ensure you progressively overload the muscles, giving the stimulus they require to get bigger and stronger.
WORKOUT 1
1. BARBELL SQUAT
Primary targets: Legs, core
• Take the bar out of the rack and rest it across your upper back.
• Take two big steps back, ending with your feet roughly shoulder-width apart, toes pointing out slightly.
• Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then sit back and down, as if you’re aiming for a chair.
• Descend until your hip crease is below your knee.
• Keep your weight on your heels as you drive back up.
2. DUMBBELL PULLOVER
Primary targets: Lats, core
• First, place a dumbbell upright on one end of a bench.
• Position your upper back side-on to the bench.
• Plant your feet and raise your backside up.
• Now, grab the dumbbell with both hands and press it over your head.
• As you look up to the ceil
