Short Workout, Big Gains
A program designed for those who want significant results without long workout sessions. Focuses on efficient exercises, optimal nutrition, and consistent recovery. Join our community for support!
Program Modules
Compound Exercise Focus
Maximize muscle activation and calorie burn with efficient compound movements. Watch the instructional video for proper form: [link to squat/deadlift video]
Squats & Deadlifts
WeeklyPerform squats and deadlifts to engage multiple muscle groups simultaneously. Remember to warm up properly before each session.
Increase Protein Intake
Boost muscle recovery and growth with a protein-rich diet. Calculate your daily protein needs using this online calculator: [link to protein calculator]
Consume Protein-Rich Foods
DailyInclude chicken, fish, beans, lentils, Greek yogurt, and protein shakes in your daily meals. Aim for 1 gram of protein per pound of bodyweight.
Consistency & Rest
Maintain a consistent workout schedule and prioritize adequate rest for muscle growth. Listen to your body and take rest days when needed. Read this article on the importance of sleep: [link to sleep article]
Follow Your Workout Routine
WeeklyAdhere to the workout plan consistently, even when you don't feel like it. Remember your goals and visualize your success.
Get Adequate Sleep
DailyAim for 7-9 hours of sleep each night. Create a relaxing bedtime routine and avoid screen time before bed. Consider using a sleep tracking app.
Practice Mindfulness
DailyTake 10 minutes each day to practice mindfulness or meditation to reduce stress and improve sleep quality.
What You'll Accomplish
- Understand the importance of compound exercises for efficient muscle growth.
- Learn how to optimize protein intake for muscle recovery and development.
- Recognize the significance of consistency and rest in achieving fitness goals.
- Develop strategies for overcoming adherence challenges and staying motivated.
Full program access + updates