Split: Total Body
Frequency: 3x/week
Category: High Efficiency
This total body split is an 8 week progression designed with gym-friendly super sets and time saving techniques to maximize your efficiency in every session.
Each workout should be less than an hour, including time for a warm up for each body part, provided you’re efficient with warm ups.
This is a slightly more advanced program since you’ll need to be able to select appropriate weight changes for drop sets and reverse drop sets, and be fairly accurate at judging your RIR/RPE.
This program can be a great choice if you are physically active outside of the weightroom (whether thats MMA, marathons, rock climing, or anything else) and you still want to build muscle without ‘overdoing it’ and with limited training days to dedicate to the gym.
High-efficiency programs will be a little denser by nature and therefore metabolically challenging. The better your systemic and local metabolic conditioning is, the more benefit you will be able to get out of these types of programs.
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