I need a good split to maximize 35 min at the gym

[Devin459]

I have a very busy schedule this year and the maximum time I can spend at the gym is around 35 min give or take.

So basically I’ve tried a push/pull day split with 3rd day being legs and 4th day cardio. The problem with push/pull split is that the gym sessions are way too long in order to hit more than two muscle groups, which is what I would need to do.


The current split I’m on is

Arms/Back/chest/Shoulders/Legs

My problem with this split is for example: Doing back after arm day doesn’t give my biceps enough time to recover, and doing shoulders after chest day doesn’t give my triceps enough time to recover. However, rearranging these days puts me in the same predicament.

[radrd]

Does that 35 min include playing grab ass in the locker room or is it a full 35 min dedicated to training?

[TAWS6]

Try this

Legs- squat 3x5 or leg press 3x8, RDL 3x10, leg extension 3x12, calf’s 2x15

Push- bench press 3x5, db incline press or fly 3x8, lateral raise 3x12, tri press down 3x12

Pull- pendlay or t bar row 3x5, lat pull down 3x10, face pull 3x12, curl 3x10

Double progression

[Devin459]

Try this

Legs- squat 3x5 or leg press 3x8, RDL 3x10, leg extension 3x12, calf’s 2x15

Push- bench press 3x5, db incline press or fly 3x8, lateral raise 3x12, tri press down 3x12

Pull- pendlay or t bar row 3x5, lat pull down 3x10, face pull 3x12, curl 3x10

Double progression

I actually really like this split. It’s simple and seems like that could work

[TAWS6]

I actually really like this split. It’s simple and seems like that could work

It works well. I’ve ran it 3 or 4 times in the past.

[SuicideGripMe]

I'd just do 5/3/1 and one accessory movement a day. Easy peasy.

[Horizon92]

With that amount of time, I would 100% do a bro split. Sample program:

Chest/tri
Incline DB bench
Chest press
Tricep extentions
Tricep pushdowns

Back/bi
Pullups/Lat pulldowns
DB row
Machine row
Standing ez-bar curl
Incline curl / preacher curl (can alternate)

Legs
Leg press
Leg extentions
Ham curls

Shoulders
Seated DB press
Lateral raises
Upright rows
Rear delt flies
Shrugs

Arms
Standing bicep curls
Incline curls
Tricep extentions
Tricep pushdowns

I would strongly consider implementing intensity techniques like myo-reps, potentially also supersetting when appropriate. The logic behind the program is that this split gives you adequate time to actually significantly stimulate each bodypart when you hit the gym. You will have ample physical and mental energy since the sessions are only 35 minutes, so your workouts will be very high quality. While the rest between each session is overkill, you will always be fresh for the next time you hit the given bodypart. Most importantly though, any full body / PPL / UL split will leave parts of your physique totally understimulated. Its certaintly a possibility to run a minimalistic full body / UL for instance, but in my opinion this will require so much more work in terms of proper programming to avoid skewed focus. At 35 minutes, a full body or U/L would have basically no time for proper isolation movements.

In your situation, you need to do time efficient exercises. That means barbell stuff is out the window, it takes too long to set up, properly warm up etc. For bodybuilding / hypertrophy purposes, there is no need to do barbell stuff anyways. Other options are more time efficient and often more effective at lower fatigue and injury risk. But a lot of people, my self included, want to do barbell stuff cause its fun to horsec0ck big weights. But in your case, you should really avoid it for the time being. 35 minutes is just too short, you must make compromises.

[air2fakie]

Your time limit doesn't affect the "split" you choose, just what you do during each workout. Personally with quick workouts, I'd probably just do a rolling ULUL etc. on whatever days you work out. One pair of push/pull compounds and then a quick supersetted pair of push/pull isolations. If that takes too long, then subtract from there.

But if you're beyond low intermediate level, you probably should plan on just maintaining with that little time. Your 35 minute time limit is arbitrary though, there's no way that's all you can allocate if this is something you're serious about.

[paulinkansas]

You can get some spinlock dumb bells and do back, shoulders and arms at home. Do chest and legs at the gym with the additional time.