This is a good workout for someone trying to boost muscle growth and endurance while on a busy schedule. In addition, it is great for sculpting a beach body for the summer. This can also be used as a bodybuilding workout if used 5-6 times a week properly.

Monday  ~  Wednesday  ~  Friday

Deadlift – 20 reps

Military Press – 10 reps

Bench Press – 10 reps

Bar Curls – 12-15 reps

Skull Crushers – 12-15 reps

Lat Pull-down – 12-15 reps

15-20 minutes of various Ab workouts (complete ab exercises at home if you’re tight on time)


  1. Start with reasonable weight. You should be struggling to finish the set.
  2. Keep good form at all times.
  3. Add 5 lbs. each week to any set you complete the following week.
  4. Recommended: Drink a Muscle Milk protein shake after each workout.
  5. Drink a gallon of water on your lifting days (not all at once!)
  6. Take a one-a-day multi-vitamin
  7. Get at least 8 hours of quality sleep each night
  8. Switch to a different lifting program after the 5th week.

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