Most workout programs assume you have 5-6 days to train. If you're working 50+ hours a week, that's not reality.

Here's the split I give every new client who's short on time:

Day 1 — Push + Core

• Dumbbell bench press 4x8

• Overhead press 3x10

• Incline push-ups to failure

• Plank variations 3x30s

Day 2 — Pull + Arms

• Barbell rows 4x8

• Lat pulldowns 3x10

• Face pulls 3x15

• Hammer curls 3x12

Day 3 — Legs + Full Body

• Goblet squats 4x10

• Romanian deadlifts 3x8

• Walking lunges 3x12 each

• Farmer carries 3x40m

The key: Each session is 40-45 minutes. No fluff. Hit it hard, recover, repeat.

This is the exact framework I build all my coaching programs around — structured, efficient, and designed for people who don't have time to waste.

If you want the full programming with progression, form videos, and coaching support, that's what FitFlow is for.