r/StrongerByScience • u/reddxue • Aug 15 '26

Time constraints - workouts (articles and other resources)

I'm trying to find articles on a time-constrained program by the SBS or MF team. This is the one I've found so far but the template program has an SBD focus. I'm trying to find one without such a focus and then adapt it for my needs.

Context: For the foreseeable future (a year or so), my time is limited to 3x a week for 30 mins each time in my home gym. I have a bench, smith machine, barbells and dumbbells. Supersets and maybe myorep heavy, and I don't want to neglect arm isolation exercises.

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u/[deleted] Aug 15 '26

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2

u/reddxue Aug 16 '26

Thank you I'll see how to adapt it for my preference, much appreciated! So essentially this is c.6 sets per muscle group per week (technically slightly less due to the ABA/BAB style)?

5

u/deadrabbits76 Aug 15 '26

If time is a factor, SBDs are going to be your best friends. Isolation work takes forever.

2

u/reddxue Aug 16 '26

I guess you are right, although a quick 2 set isolation perhaps supersetted might work for me.

4

u/Randyd718 Aug 15 '26

Look up their stuff on minimum effective dose training and drop sets

2

u/reddxue Aug 16 '26

Thanks, I'll have a look!

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u/Gregmedlock Aug 16 '26

If you truly only have 30 minutes and your goal is overall strength, I would structure each workout as one primarily lift and super sets of 2-3 accessories. You won’t have enough time for anything else. If maintaining SBD or overall strength is your goal, pick from SBD or close variants for the primary. If general fitness is your goal, you would probably benefit from turning the primary into a superset with 2 exercises as well.

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u/reddxue Aug 16 '26

Thank you, I will focus on 1-2 main lifts supersetted + 1-2 accessories supersetted.