A complete 5-day gym split for busy people who want to get fit, strong, and build muscle without living in the gym. Each session is designed to finish in about 45 to 55 minutes.

You get a Push day, Pull day, Legs day, Shoulders and Arms day, and a Full-Body Strength day, plus warm-ups, progression rules, and how to train when you only have a spare hour.

Train five days a week. Rest two. Show up, lift, leave.