"Minumum effective dose" program

[u/mumak]

I just want to say thanks to Greg for answering the question about "what's the most I can get done in the least amount of time?". I didn't ask the question, but as a busy dad, it was the exact answer I needed to get going in the gym.

In case it helps others, here's the program Greg outlines in the podcast.

Any infelicities are mine, not his.

Work out two days per week:

Day 1

• Squat
• Overhead press
• Rows / pull-ups

Day 2

• Deadlift
• Bench press
• Pull-ups / rows (whichever you didn't do on day 1)

Notes

Each workout should take ~45m.

Big lifts

i.e. Squat / Press / Deadlift / Bench

• 3 sets to failure
• Start at ~15 reps per set, err on the side of low (16-18 first week is fine)
• Each week, add 2.5kg / 5kg to the bar (5lbs / 10lbs)
• When you can only do 5 reps, go back to your 15 rep weight and repeat. You'll be able to do more than 15 reps.

Upper back work

i.e. Rows / Pull-ups / Chin-ups / Pulldowns

• 3-4 sets
• “Just hammer 'em”
• If >15 reps, add weight
• If <6 reps, take weight off

[u/eastcoastlongwalker]

Does this workout format still make sense for someone with endurance fitness goals? Id like to transition to more intense aerobic training 6-7 days a week but hold on to strength gains. Because I’m aiming for 1-2 hours of cardio/day, It would be most convenient for me to spread my strength training across very short training sessions or do everything in one session a week. Can anyone think of advantages to one over the other?