THE ESSENTIAL WORKOUT GUIDE

Your best result in under 45 minutes

Experience:

Goal:

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This program caters to individuals who:

01

Lead busy lifestyles​

02

Seek intense and time-efficient workouts

03

Aim to efficiently build muscle​

04

Desire a fresh experience in the gym

WHAT'S NEW?

PROGRAM PDF

Instead of relying on week-to-week volume increases, this program prioritizes strength progression or "beating the logbook." To track your workouts, you can utilize the provided PDF by printing it out and manually recording your progress on paper.

EXCEL BODY SPREADSHET FOR TRACKING

Instead of relying on incremental volume increases each week, this program emphasizes the importance of strength progression or "outperforming the logbook." You can track your workouts by utilizing the printable PDF and manually documenting your progress on paper.

MORE THAN A PROGRAM

This program provides precise guidelines for warmups, sets, reps, rest periods, and RPE (Rate of Perceived Exertion). It also offers exercise substitutions to cater to individual needs and goals. The scientific principles behind the program's effectiveness are thoroughly explained, supported by references to relevant research studies.

WHAT WILL YOU NEED?

This program was intentionally created to require minimal equipment, making it accessible to a wide range of individuals. With the included exercise substitutions, you can easily adapt the program even with basic equipment. While there are a few cable and machine exercises included, suitable substitutions are always provided in case you don’t have access to those specific equipment options.

Frequently Asked Questions

The most frequent questions I get asked, all answered below!

Absolutely. By consistently pushing your sets close to failure and following the outlined progression, you can generate sufficient muscular tension to stimulate new muscle growth. A 2017 meta-analysis revealed that even a range of 1-4 sets per muscle group per week was capable of triggering measurable hypertrophy. Furthermore, two 2019 meta-analyses demonstrated that experienced lifters achieved significant strength gains by performing just 1 set per exercise, taken to failure 2-3 times per week. These findings indicate that a minimalist training approach can be not only effective but also suitable for more advanced lifters. It is important to note that as you progress, increasing volume may become necessary to further optimize gains. However, there is no doubt that short, intense workouts can lead to tangible improvements.

For each exercise, there are two substitution options provided, listed in order of preference. If you are unable to perform the original exercise, it is recommended to try Substitution Option 1 first. If Substitution Option 1 is not feasible, then you can opt for Substitution Option 2.

Certainly! If your gym is crowded and you find it difficult to access certain equipment or areas, you can absolutely switch up the exercise order in the program. The exercise order provided is a suggested sequence for optimal results, but it is flexible and can be adjusted to accommodate your specific circumstances. Prioritize exercises that are less crowded or require equipment that is readily available. By adapting the exercise order, you can ensure a smooth and efficient workout even in a crowded gym environment.

Certainly! To further reduce the time required for each workout, you can incorporate supersets. Supersets involve performing exercises for antagonist muscle groups or exercises that do not fatigue each other. For instance, you can superset Seated DB Shoulder Press with Seated Cable Rows. Here’s how it works: after completing a set of Seated DB Shoulder Press, take a rest of approximately 0.5-1 minute, then proceed to perform a set of Seated Cable Rows. Rest for another ~0.5-1 minute before returning to Seated DB Shoulder Press and repeating the process. The goal is to maintain approximately 1-2 minutes of rest before returning to each exercise, while the act of supersetting allows one muscle group to rest while the other is engaged. However, it’s important to note that not all exercises are suitable for supersetting. For example, you wouldn’t want to superset DB Bench Press with Seated DB Shoulder Press since both are pushing exercises heavily involving the front delts. Instead, DB Bench Press would be better paired with exercises like Lat Pulldowns or DB Rows.

Certainly! Whether you have a preference for the other exercise or find it more accessible, you are welcome to select either of the Substitution Options instead of the original exercise. The program has been designed in a way that all substitution options will produce a comparable training effect.

*Launch offer LIMITED TIME ONLY!

Our PROGRAMS have been tested!!

5/5
“This program became my ultimate training companion, offering comprehensive workouts and an effective structure that delivered exceptional results. It provided me with the guidance and motivation I needed to surpass my limits and make remarkable progress. The transformation I experienced has been truly inspiring. If you're looking to unlock your potential, this eBook is a must-have resource!”
Marco Maresca
5/5
“Physicalosophy's eBook took me to the next level of gym training.
The plans are really top-notch, which is amazing considering the low cost of the product!”
Nikos P.
5/5
“Highly recommended! They have such a big variety of exercises that I never find the training boring, instead is perfect as keeps me entertained!”
Aaron

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Be the first one to know about Sales, New Program Launches, and other Exclusive Content. Plus get a discount code for 10% of any of my programs.