Modification for time constraint Modification for time constraint

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Thread: Modification for time constraint

  1. #1
    Join Date
    Apr 2015

    Default Modification for time constraint

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    I am aware of the official recommendation. This is what I did instinctively in commercial gyms till they existed. Now that I have built a gym at home, I do not have access to ready stations with extra barbell and weights. Setting up for Bench press means changing position of the J-cup, spotter arms etc, so a circuit training type approach seems a little difficult. I don't want to go for a split routine yet, since I am still a novice and I really like the 3 days a week routine. I know the program in the Blue book is the optimum routine, and that is what I usually follow. The routine which I need a suggestion for is for weeks when I am too busy.
    Workout A:
    Squats- 3 sets of 5 reps
    Bench press- 3 sets of 5 reps

    Workout B:
    OHP- 3 sets of 5 reps (total of 15 reps, no matter how many sets it takes)
    Deadlift- 1 set of 5

    Workout A and B alternate normally. Haven't reached the Power clean stage yet.

  2. #2
    Join Date
    Sep 2020


    I do a 4 day split with 2 exercises a day instead of 3. Still takes awhile on a heavy squat day. It's slower progress than the NLP but still progress:

    Day 1 Bench / light press
    Day 2 Squat / Clean
    Day 3 Press / Light Bench
    Day 4 Squat / Deadlift
    Sometimes I sub chins in for the second bench.

    If you have a period of time you can do longer sessions, it's easy to go to NLP then switch back.


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