No Time to Lift?
A Full-Body Training Program using Supersets and a Repetition-progression Model.
No time to lift? … Yeah, fair enough. A recent narrative review (Iversen et al., 2021) identified a main barrier that individuals face with weight training is time!
So how do we get around this? We utilise a 3 x per week full-body training program that is perfect with optimising the training response: time ratio to improve muscular strength and hypertrophy. Meaning, work smart and hard … not just hard.
This training program adopts supersets and a repetition-progression model. This progression model involves using a predetermined repetition range (e.g., 10-12 repetitions) and just add load whenever you manage to slightly exercise that rep range – this model is also known as ‘double progression’. The literature has demonstrated the repetition-progression model may yield greater muscular hypertrophy (i.e., muscle size growth) than trying to do as many repetitions as possible on a fixed %1RM load in untrained individuals (Nobrega et al., 2023).
Your session-to-session repetition-progression might look like this:
BENCH PRESS 4 X 10-12 60kg 12-11-11-10 STAY
BENCH PRESS 4 X 10-12 60kg 12-12-12-12 INCREASE LOAD
BENCH PRESS 4 X 10-12 65kg 10-10-10-10 STAY
BENCH PRESS 4 X 10-12 65kg 11-11-11-10 STAY
BENCH PRESS 4 X 10-12 65kg 12-11-11-11 STAY
BENCH PRESS 4 X 10-12 65kg 12-12-12-12 INCREASE LOAD
BENCH PRESS 4 X 10-12 67.5kg 12-11-11-10 STAY
This repetition-progression model applies to all rep ranges and both compound and isolation exercises. How much you increase the load is up to you – yet I recommend 2.5 kg for upper-body and 5 kg for lower-body increases. * If you fail to hit the minimum reps two sessions in a row, and you’re recovering well, regress the weight slightly.
Finally, don’t train to failure. Always leave one rep in the tank so that you don’t compromise your form or hinder your recovery for subsequent sets.
This strength program has been written by Performance Coach Boston Freestone
Monday – Full-body A
A1) Barbell Back Squat: 4 sets of 6-8 reps, tempo: 1020
A2) Barbell Bench Press: 4 sets of 6-8 reps, tempo: 1020
2-3 min rest in-between A series sets
B1) Supinated Barbell Bent Over-row: 3 sets of 8-10 reps, tempo: 1020
B2) Half Kneeling Dumbbell Shoulder Press: 3 sets of 8-10 reps on each side, tempo: 1020
2-3 min rest in-between B series sets
C1) Bulgarian Split Squats: 3 sets of 8-10 reps on each side, tempo: 1020
C2) Lying Machine Leg Curls with Single Leg Eccentrics: 3 sets of 4-6 reps on each side, tempo: 1020
2-3 min rest in-between C series sets
Wednesday – Full-body B
A1) Sumo Deadlift: 4 sets of 6-8 reps, tempo: 1020
A2) *Gymnastic ring inverted rows: 4 sets of 6-8 reps, tempo: 1020
2-3 min rest in-between A series sets
* Optional and encouraged to add weight (e.g., a weighted vest) once 4 x 8 is performed in a controlled manner.
B1) Feet Elevated Dumbbell Sumo Squats: 3 sets of 8-10 reps, tempo: 1020
B2) Standing Single Leg Curl: 3 sets of 8-10 reps on each side, tempo: 1020
2-3 min rest in-between B series sets
C1) Incline Dumbbell Chest Press: 3 sets of 8-10 reps, tempo: 1020
C2) Half Kneeling Single Arm Lat Pull Down: 3 sets of 8-10 reps on each side, tempo: 1020
2-3 min rest in-between C series sets
Friday – Full-body C
A1) Barbell RDL’s: 4 sets of 6-8 reps, tempo: 1020
A2) Decline Neutral Grip Dumbbell Chest Press: 4 sets of 6-8 reps, tempo: 1020
2-3 min rest in-between A series sets
B1) Heel Elevated Front Squats: 3 sets of 8-10 reps, tempo: 1020
B2) Barbell Overhead Shoulder Press: 3 sets of 8-10 reps on each side, tempo: 1020
2-3 min rest in-between B series sets
C1) *Bodyweight Bent Knee Extensions on GHD: 3 sets of 8-10 reps, tempo: 1020
C2) Neutral Grip Pull-down: 3 sets of 8-10 reps, tempo: 1020
2-3 min rest in-between C series sets
* Optional and encouraged to add weight (e.g., a 5 kg plate / dumbbell) once 3 x 8 is performed in a controlled manner.