If you’re like me then you’re time poor and you’ve got limited time to dedicate to your weekly workouts.

We live in a busy world and we’ve all got multiple commitments, but we still need to fit out training it.  So do yourself a favour and try out this excellent plan for yourself.

I designed this plan with the focus on still getting stronger and improving my body composition each week, but also not wanting to be in the gym any longer than three or four hours in total per week.

Plus, because I have some spare time up my sleeve thanks to this program, I’m going to give you a guide on how you could set up your supplementation protocols too.

Let’s get started with supplements

If you’re after the basic supplements that will yield the best results, just like this training program then I believe the following guide is worth a try.

You’ll recover faster, have more energy and also be building muscle. I use Bulk Nutrients supplements as I feel they work best for me.

With Breakfast 1 x serve AM Burner
Pre Workout 1 x serve NO3X 2.0

1 x serve Creatine Monohydrate taken with 1 litre of water

Post Workout 1 x serve Earth Protein – I prefer a vegan protein, but you can use whichever protein you like.

My four week training program

So here it is my ultimate four week training program template for the time poor bodybuilder.

The template below provides all exercises, sets and reps you’ll need in this program. You’ll just need to decide how much weight best suits your ability, remembering to aim to up it every week, particularly in the shorter rep sets.

I’ve done the easy part of the program for you by creating it. Now it’s your turn to pick the weights up.

Week 1  – Getting started

Day 1 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Bench Press 8 8 8
Lat Pulldown 8 8 8
Military Press 8 8 8
Leg Press 30 30 30
Leg Curl 10 10 10
Barbell Curl 10 10 10
Day 2 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Front Squat 8 8 8
Stiff Leg Deadlift 8 8 8
Chest Press Machine 10 10 10
Cable Row 10 10 10
Side Lat Raise 15 15 15
Skull Crusher 15 15 15
Day 3 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Deadlift 8 8 8
Dumbbell Shoulder Press 8 8 8
Leg Extension 25 25 25
Tricep Dip 20 20 20
Chin Up 10 10 10
Dumbbell Curl 15 15 15

Sam using his own program.

Week 2  – Adding more weight

Day 1 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Bench Press 7 7 7
Lat Pulldown 7 7 7
Military Press 7 7 7
Leg Press 25 25 25
Leg Curl 10 10 10
Barbell Curl 10 10 10
Day 2 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Front Squat 7 7 7
Stiff Leg Deadlift 7 7 7
Chest Press Machine 10 10 10
Cable Row 10 10 10
Side Lat Raise 15 15 15
Skull Crusher 15 15 15
Day 3 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Deadlift 7 7 7
Dumbbell Shoulder Press 7 7 7
Leg Extension 20 20 20
Tricep Dip 25 25 25
Chin Up 12 12 12
Dumbbell Curl 15 15 15

Sam working on his legs.

Week 3  – Lowering the reps

Day 1 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Bench Press 6 4 2
Lat Pulldown 6 6 6
Military Press 6 6 6
Leg Press 20 20 20
Leg Curl 10 10 10
Barbell Curl 10 10 10
Day 2 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Front Squat 6 4 2
Stiff Leg Deadlift 6 6 6
Chest Press Machine 10 6 6
Cable Row 10 20 20
Side Lat Raise 15 10 10
Skull Crusher 15 10 10
Day 3 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Deadlift 6 4 2
Dumbbell Shoulder Press 6 6 6
Leg Extension 15 6 6
Tricep Dip 30 20 20
Chin Up 15 10 10
Dumbbell Curl 15 10 10

Sam doing Tricep Dips from his program.

Week 4  – Building strength

Day 1 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Bench Press 5 3 1
Lat Pulldown 5 6 6
Military Press 5 15 15
Leg Press 20 30 30
Leg Curl 10 15 15
Barbell Curl 10 15 15
Day 2 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Front Squat 5 3 1
Stiff Leg Deadlift 5 6 6
Chest Press Machine 10 15 15
Cable Row 10 30 30
Side Lat Raise 15 15 15
Skull Crusher 15 15 15
Day 3 Set 1 Set 2 Set 3
Exercises Reps Reps Reps
Deadlift 5 3 1
Dumbbell Shoulder Press 6 6 6
Leg Extension 15 15 15
Tricep Dip 30 30 30
Chin Up 15 15 15
Dumbbell Curl 15 15 15

Summing up the Full Body Workout Plan

There you have it my ultimate workout plan for time poor bodybuilders.

If you’ve reached this stage, you’ve completed my program and are reaping the benefits.

Stay tuned to The Bulk Blog for further workouts from me.

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Sam Grachan

Sam Grachan

Sam is a long-term Bulk Nutrients ambassador and has now graduated to Brand Development, Sales and Accounts Manager for Southern Nutrition, all while working from home in his undies. Quote Sam: "Not all heroes wear pants."

1 Comment

  1. Bridget
    May 12, 2017 at 1:39 pm

    Thanks heaps Sam! 🙂