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  1. #1
    Registered User Benson1990's Avatar
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    Looking for quick workouts, say a couple of movements per day...

    So as the title says Im looking for a routine that only has a couple of movements/exercises per day, I don't mind training often once the workouts are short, any suggestions on something that might work?

    Im a novice and really don't like full body. Id rather train something like 5 days split concentrating on just a couple of movements per session over 3 day full body...any routines out there that would suit me?

    It doesn't have to be the most optimal either, I'm only doing this for recreation, lose weight and to look better.

    Any ideas or thoughts?
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  2. #2
    Registered User air2fakie's Avatar
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    If you don't care about building muscle or efficiency, eat less to lose weight and do whatever you want for your 2 exercises/day.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    You'd be better off finding an activity you want to do.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  4. #4
    Registered User Benson1990's Avatar
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    I do want to lift, just looking for a minimalist approach that isn't full body, maybe I went a bit too extreme in the title.

    Something like jason blaha intermediate program.

    But without the accessories. just concentrating on a few basic lifts.
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  5. #5
    Registered User air2fakie's Avatar
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    Originally Posted by Benson1990 View Post
    Something like jason blaha intermediate program.

    But without the accessories. just concentrating on a few basic lifts.
    How about Jason Blaha intermediate program without the accessories?
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Benson1990 View Post
    I do want to lift, just looking for a minimalist approach that isn't full body, maybe I went a bit too extreme in the title.
    I'm not getting that sense. This is the second time in a month you've asked about how you can do the minimum.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  7. #7
    Registered User paulinkansas's Avatar
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    Bench squat deadlift row overhead press. Do 2 warm up sets, then do 2 sets of 10 with the same weight. The following week do 2 sets of 11 with the same weight. Keep increasing the reps until you do 20. Take a week off (deload). Then go back down to 2 sets of 10 but increase the weight by 5-10 percent. There's your quick workout with linear periodization. It won't make maximum gains, but it's better than nothing. Plus it's quick.
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  8. #8
    Registered User paulinkansas's Avatar
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    I should also add to the above post ^^^ you should stagger the 5 lifts so that they are not all hitting 20 reps the same week. In a typical week, one lift will be 20 reps, another will be 18, another 16, another 14, another 12. You get the idea. So start doing 2x10 for everything. The next week, one of you lifts will go to 2x11, the other stay 2x10. Then take it to 2x12 and keep the others at 2x10. The next week it's 2x13, another is 2x11, and the rest are 2x10.
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  9. #9
    Registered User Oleg1975K's Avatar
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    Benson,
    Day 1 Squat, Romanian Deadlift
    Day 2 Standing Press, Pullups
    Day3 Bench press narrow grip, Biceps curls, Abs
    Day 4 Deadlift, leg press
    Day5 Bench Press, Rowing
    Day 6 Upright rowing, chins, Abs
    Day 7 Rest
    The "frame" of the program may be like this, but how to program it, think for yourself. )))
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  10. #10
    Registered User paulinkansas's Avatar
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    Originally Posted by Oleg1975K View Post
    Benson,
    Day 1 Squat, Romanian Deadlift
    Day 2 Standing Press, Pullups
    Day3 Bench press narrow grip, Biceps curls, Abs
    Day 4 Deadlift, leg press
    Day5 Bench Press, Rowing
    Day 6 Upright rowing, chins, Abs
    Day 7 Rest
    The "frame" of the program may be like this, but how to program it, think for yourself. )))
    That's a good list for the OP. Maybe do these lifts with the programming from my post. I call it a Modified AllPro.
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  11. #11
    temporary illusion supramax's Avatar
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    Originally Posted by Benson1990 View Post
    So as the title says Im looking for a routine that only has a couple of movements/exercises per day, I don't mind training often once the workouts are short, any suggestions on something that might work?

    Im a novice and really don't like full body. Id rather train something like 5 days split concentrating on just a couple of movements per session over 3 day full body...any routines out there that would suit me?

    It doesn't have to be the most optimal either, I'm only doing this for recreation, lose weight and to look better.

    Any ideas or thoughts?
    You'll have to figure out programming, progressions etc...

    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  12. #12
    Registered User jademonkey's Avatar
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    Here's a split similar to my current one (but with more basic movements). Legs are hit 4 times in 8 days, chest and back 3 times. Main focus of progression on first exercise of the day. You can squeeze in abs pretty much whenever. At the end, or superset with the last exercise.

    Day 1: Back squats (3 sets 5-8 reps), incline dumbbell press (2 sets 8-12 reps), Romanian deadlift (3 sets 8-12 reps)

    Day 2: Pull ups or weighted pull ups or assisted pull ups (3 sets 5-8 reps), dumbbell rows (3 sets 8-10 reps), reverse flys (3 sets 10-15 reps)
    [may superset back extensions or bicep curls with reverse flys]
    Day 3: Bench press (3 sets 5-8 reps), split squats or walking lunges (2 sets 8-12 reps each), seated Arnold press (3 sets 10-15 reps)

    Day 4: rest

    Day 5: Back squats (3 sets 8-12 reps), bent over rows (2 sets 8-12 reps), hip thrust (3 sets 10-15 reps)

    Day 6: Standing overhead press (3 sets 8-10 reps), dumbbell bench press (3 sets 8-12 reps), low to high cable flys (3 sets 12-15 reps)
    [may superset lateral raises or tricep extensions with the cable flys]
    Day 7: Deadlift (as a novice I'd recommend 3 sets of 8-12 reps until you are lifting over 2 plates), bent over rows (2 sets 10-12 reps), cable pull downs (3 sets 12-15 reps)

    Day 8: rest
    Current.....................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  13. #13
    Registered User jademonkey's Avatar
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    Originally Posted by supramax View Post
    You'll have to figure out programming, progressions etc...

    [/thread]
    Current.....................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  14. #14
    Registered User jademonkey's Avatar
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    Really though, I loved that video but I think OP wants a bit more variety asking about a 5 day split...
    Current.....................335 / 295 / 499............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  15. #15
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  16. #16
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    Originally Posted by jademonkey View Post
    Really though, I loved that video but I think OP wants a bit more variety asking about a 5 day split...
    Kettlebell swings and ab wheel rollouts.

    Farmers' Walks and hyperextensions.

    Muscle snatches and power cleans and presses.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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