You don't have 2 hours for the gym.
Neither do I. Neither do the professionals I work with.
But here's what most people don't realize: You don't need 2 hours to build muscle.
You need 45 minutes of strategic training that follows what the research actually shows.
Let me break down the protocol.
The Myth of "More Is Better"
The fitness industry has sold you a lie: that muscle growth requires massive volume, endless sets, and living in the gym.
A 2017 meta-analysis published in the Journal of Sports Sciences analyzed 15 studies on training volume and found something interesting:
Muscle growth plateaus around 10 sets per muscle group per week.
Read that again. 10 sets per week. Not per workout. Per week.
Going from 10 sets to 20 sets produced minimal additional gains—but doubled your time commitment and significantly increased injury risk.
Translation: Most people are doing twice the work for half the results.
The 45-Minute Framework
Here's the protocol I use with every professional I work with:
Frequency: 4 workouts per week (Monday, Tuesday, Thursday, Friday)
Duration: 40-45 minutes including warm-up
Split: Upper/Lower
Structure:
5 min dynamic warm-up
35-40 min working sets
No cooldown needed (research shows minimal benefit)
Total weekly time commitment: 3 hours
The Programming
Workout A: Upper Body (Push Focus)
1. Barbell Bench Press
3 sets x 6-8 reps
Rest: 3 minutes
2. Overhead Press (Barbell or Dumbbell)
3 sets x 8-10 reps
Rest: 2 minutes
3. Incline Dumbbell Press
2 sets x 10-12 reps
Rest: 90 seconds
4. Lateral Raises (Dumbbell or Cable)
2 sets x 12-15 reps
Rest: 60 seconds
5. Tricep Pushdowns or Overhead Extensions
2 sets x 12-15 reps
Rest: 60 seconds
Total sets: 12
Time: 42 minutes
Workout B: Lower Body (Quad Focus)
1. Back Squat or Front Squat
3 sets x 6-8 reps
Rest: 3 minutes
2. Romanian Deadlift
3 sets x 8-10 reps
Rest: 2 minutes
3. Bulgarian Split Squat
2 sets x 10-12 reps per leg
Rest: 90 seconds
4. Leg Extensions
2 sets x 12-15 reps
Rest: 60 seconds
5. Calf Raises
2 sets x 15-20 reps
Rest: 60 seconds
Total sets: 12
Time: 43 minutes
Workout C: Upper Body (Pull Focus)
1. Pull-Ups or Lat Pulldown
3 sets x 6-10 reps
Rest: 2-3 minutes
2. Barbell or Dumbbell Row
3 sets x 8-10 reps
Rest: 2 minutes
3. Cable or Dumbbell Face Pulls
2 sets x 12-15 reps
Rest: 90 seconds
4. Barbell or Dumbbell Curl
2 sets x 10-12 reps
Rest: 60 seconds
5. Hammer Curls or Cable Curls
2 sets x 12-15 reps
Rest: 60 seconds
Total sets: 12
Time: 40 minutes
Workout D: Lower Body (Posterior Focus)
1. Conventional Deadlift
3 sets x 5-6 reps
Rest: 3-4 minutes
2. Leg Press or Hack Squat
3 sets x 10-12 reps
Rest: 2 minutes
3. Leg Curls (Lying or Seated)
3 sets x 10-12 reps
Rest: 90 seconds
4. Walking Lunges or Step-Ups
2 sets x 12 reps per leg
Rest: 90 seconds
5. Ab Wheel Rollouts or Hanging Leg Raises
2 sets x 10-15 reps
Rest: 60 seconds
Total sets: 13
Time: 44 minutes
The Principles That Make This Work
1. Exercise Selection: Compound First
Every workout starts with a compound movement (squat, deadlift, bench, row).
These movements recruit the most muscle mass and provide the highest return on investment. Everything else is secondary.
2. Progressive Overload
Add 2.5-5 lbs every 1-2 weeks to your main lifts.
This is non-negotiable. If you're not getting stronger over time, you're not building muscle. Track your lifts in a simple notes app or an app like Strong.
Example:
Week 1: Bench Press 185 lbs x 8, 8, 7
Week 2: Bench Press 185 lbs x 8, 8, 8
Week 3: Bench Press 190 lbs x 8, 7, 7
Week 4: Bench Press 190 lbs x 8, 8, 7
Small increments compound. That's 10-20 lbs added every 8-12 weeks.
3. Proximity to Failure
Most sets should end 1-3 reps shy of failure.
Research shows training to complete failure every set increases fatigue without additional muscle growth. Leave 1-2 reps in the tank on most sets. Push closer to failure on isolation exercises (lateral raises, curls, etc.).
4. Rest Periods Matter
Heavy compounds (1-6 reps): 3-4 minutes
Moderate compounds (6-10 reps): 2-3 minutes
Isolation work (10-15 reps): 60-90 seconds
Shorter rest = more fatigue, less performance, worse stimulus.
Longer rest on big lifts = better strength gains = more muscle long-term.
5. Minimal Junk Volume
Every set has a purpose. No "finishing" with 3 more exercises because you "didn't feel tired enough."
More volume isn't better. Better volume is better.
What This Protocol Doesn't Include
Cardio: Not in this protocol. If fat loss is a goal, add 2-3 sessions of 20-30 minute low-intensity cardio (walking, cycling) on off days. But don't confuse muscle building with conditioning.
Abs every workout: Your core gets worked on squats, deadlifts, and rows. Add 2 sets of direct ab work 1-2x per week. That's enough.
Daily training: 4 days is optimal. More isn't better for natural lifters. You need recovery time for growth.
Instagram exercises: No bosu ball squats. No resistance band "activation" work for 15 minutes. Just proven movements with progressive load.
Adjustments for Your Reality
If You Only Have 3 Days Per Week:
Run a 3-day full-body split:
Monday: Squat, Bench, Row (+ accessories)
Wednesday: Deadlift, Overhead Press, Pull-Up (+ accessories)
Friday: Leg Press, Incline Press, Cable Row (+ accessories)
Same principles. Slightly less volume per muscle per week, but still effective.
If You Miss a Workout:
Don't try to "make it up." Just resume the schedule next workout. Missing one session doesn't matter. Missing consistently does.
If You're Traveling:
Find a hotel gym or local gym with a day pass. Bring resistance bands as a backup. One week of suboptimal training beats one week of zero training.
If You're Injured:
Train around it. Sore shoulder? Skip pressing, focus on legs and pulling. Knee issues? Upper body + deadlifts. There's always something you can do.
How to Progress This Long-Term
Weeks 1-4: Adaptation Phase
Focus on learning movements and building work capacity. Don't push too hard too fast.
Weeks 5-12: Linear Progress
Add weight consistently. This is your golden window for strength gains.
Weeks 13-16: Deload
Week 13-15: Continue progression
Week 16: Reduce volume by 50% (same exercises, half the sets)
Then repeat the cycle with 5-10% more weight on your main lifts.
The Bottom Line
You don't need 2 hours in the gym.
You need:
Strategic exercise selection
Progressive overload
Adequate rest periods
Consistency over 12+ weeks
This protocol works because it focuses on what matters and eliminates what doesn't.
45 minutes, 4 days per week. That's 3 hours total.
If you can't build muscle with this, the problem isn't the program—it's your nutrition, sleep, or consistency.
Action step for this week:
Pick your 4 training days for next week and put them in your calendar right now. Treat them like client meetings—non-negotiable.
Monday: ________
Tuesday: ________
Thursday: ________
Friday: ________
Then show up and do Workout A on the first day.
Hit reply and tell me: What's your biggest obstacle to training consistently? Time? Energy? Motivation? Something else?
— Josh
P.S. Want a downloadable PDF of this training protocol with exercise demos and tracking templates? I'm working on it. Hit reply and let me know if you'd use it—that'll help me prioritize.
P.P.S. If this was helpful, forward it to someone who's spinning their wheels in the gym. They can subscribe here.
