People will do seemingly ANYTHING to lose weight, decrease body fat, and improve body composition except lift weights 3-5 days per week with high intensity.

Seriously. It's ridiculous.

But, the fact if the matter is:

NOTHING will improve your body composition as fast, nor as effectively, as lifting weights, with lots of effort, 3-5 days per week.

End of story.

So why don't more people commit?

I really don't know. Again, this solution is so simple and so effective.

I hear the excuses of "time" or "confusion" in the background. But if you've read or watched ANY of my content, you know that I have built my own physique (plus countless others while working as an in-person personal trainer since 2015) – and continue to make gains – training 3-5 days per week, 30-45 minutes per session (sometimes less) without any fancy equipment (I use just free weights, cables OR resistance bands, and a pinch of creativity).

If you're confused about what program to do, download my FREE program: "30 Minute Upper Lower Program https://garagegymbro.gumroad.com/l/llpch

Or, do the program below, which I've benevolently dubbed: "Muscle Made Easy 5X." (It's very similar to the "30UL" program shared in the free PDF, but this one has 5 exercises on upper body day and 5 exercises on lower body days).

Muscle Made Easy 5X

warm up for 1-2 sets before all workouts:

1. glute bridges OR clam shells

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill x 20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts)

4. Hip cars in prone position (on all fours)

My preferred program variation below. Train 3-4 days per week. 4 days works great, alternating between upper and lower, in succession. Feel free to add a 5th, "Bonus Arm Day" if desired (I cover that more below).

If doing 3 days per week, alternate between upper, lower, upper one week, then lower, upper, lower the next week.

4 days per week or continuous, every other day schedule, are ideal.

Upper A

Ex 1: incline DB bench press-2x6-10 OR pushups-3x10-30

Ex 2: pullups-3x4-6 OR lat pulldown-3x6-10

Ex 3: lateral raise variation (chest supported/seated/standing/cable)-2x10-15

Ex 4: incline dumbbell curls-2x6-10

Ex 5: (single arm or 2 arm) cable/band pushdowns OR skull crusher variation-2x10-15

Lower A

Ex 1: Bulgarian split squats OR reverse lunges OR front squat variation-2x6-10

Ex 2: single leg or B stance RDL (KB, DB, or landmine)-2x6-12

Ex 3: lateral squats OR split squats OR reverse lunges OR single leg box squats OR sissy squats OR box step ups or leg extensions-2x10-15

Ex 4: leg curls OR (single leg/2 leg) glute bridges/hip thrusts (landmine single leg hip thrusts) OR banded high rep glute bridges with feet elevated (2x15-30, hold a DB or KB on pelvis for added resistance) OR kettlebell swings-2x10-15

Ex 5: calf raises-2x10-15

Upper B

Ex 1: clean & press/overhead press variation-2x5-8

Ex 2: single arm rows OR dead stop alternating rows-3x6-12

Ex 3: flat DB bench press-2x6-10 OR pushups-3x10-30

Ex 4: concentration curls-2x8-12

Ex 5: single arm overhead cable/band extensions OR skull crusher variation-2x10-15

Lower B

Ex 1: Bulgarian split squats OR reverse lunges OR front squat variation-2x6-10

Ex 2: single leg OR B stance RDL (DB, KB, or landmine)-2x6-12

Ex 3: lateral squats OR split squats OR reverse lunges OR single leg box squats OR sissy squats OR box step ups or leg extensions-2x10-15 if leg extensions

Ex 4: kettlebell swings OR leg curls OR (single leg/2 leg) glute bridges/hip thrusts (single leg landmine) OR banded high rep glute bridges with feet elevated (2x15-30, hold a DB or KB on pelvis for added resistance)-2x10-15

Ex 5: calf raises-2x10-15

Optional Bonus Arm Day

This is an optional day I'll sometimes squeeze in during the middle of the week or on the weekend if I feel like training a 5th day and want some extra arm work (as a gym bro at heart, I can always work on arms more. This day does NOT replace and Upper or Lower session!)

Ex 1: concentration curls OR incline dumbbell curls-2-3x8-12

Ex 2: cable/band overhead extensions -2-3x10-15

Ex 3: incline hammer curls-2-3x8-12

Ex 4: cable/band pushdown or skull crusher-2-3x10-15

Pullups and rows are done for 3-4 sets instead of 2-3 sets. I like doing more volume for the back and feel it responds well to it. Always do 1 more set of "pulls/back" than other upper body exercises

Be sure to do 1 or 2 warm up sets before all compound exercises!

Supersets work great on upper body days with this plan and will save some time.

Alternate a pull with a push and then alternate sets back and forth between biceps and triceps.

Embrace resistance training. Lift the weights!

Hey, thanks so much for reading! If you enjoy this article, please share it with a friend, foe, or family member! I don't do mainstream social media nor do I pay for marketing ads. I rely 100% on organic reach and word of mouth (digitally, virtually, or literally). I love writing and I love sharing all this content for free, so do me a favor and pass this along and help grow my readership so we can make fitness, nutrition, and building muscle easier and sustainable for more people!

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Since 2020 I've been sending out emails and writing articles almost daily. I do this on my own dime, during my own time, and – as I always say – it's a labor of love. But, if you find yourself loving my emails, articles, or products, and you want to leave me a couple bucks, this is the place where you can do that. Thank you so much! https://garagegymbro.gumroad.com/coffee

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