Increase Your Lean Muscle Mass Through Lower Volume Bodybuilding Training

Day 1 Chest & Back (Monday/Thursday)

Modified Compound Triset #1:
(Rest 60 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest 60 seconds and go to exercise #3. After 60 seconds of more rest start again with exercise #1. Continue this pattern until all three exercises are done for the prescribed amount of sets. That way you rest 3 minutes in between sets of the same exercise but save time).

Incline Bench Press 5 sets x 5 reps (60 second rest)
Wide Grip Pull-up To Front (Palms facing you) 5 sets x 5 reps (60 second rest)
Weighted Rope Crunches 5 sets x 5 reps (60 second rest)

Modified Compound Triset #2:
Chest Dips 5 sets x 5 reps (60 second rest)
One Arm Dumbbell Rows 5 sets x 5 reps (60 second rest)
Lying Leg Raises (with small weight in between feet) 5 sets x 5 reps (60 second rest)


Day 2 Shoulders & Arms (Tuesday/Friday)

Modified Compound Triset #1:
Upright Rows 5 sets x 5 reps (60 second rest)
Close Grip Bench Press 5 sets x 5 reps (60 second rest)
Preacher Curls 5 sets x 5 reps (90 second rest)

Modified Compound Triset #2:
Rear Delt Rows 5 sets x 5 reps (60 second rest)
Triceps Pushdowns 5 sets x 5 reps (60 second rest)
Incline Hammer Curls 5 sets x 5 reps (60 second rest)


Day 3 Legs (Wednesday/Saturday)

Modified Compound Triset #1:
Squats (alternate one set medium and next set wide stance) 5 sets x 5 reps (60 second rest)
Lying Leg Curls 5 sets x 5 reps (60 second rest)
Calf Raises 5 sets x 5 reps (60 second rest)

Modified Compound Triset #2:
Leg Press 5 sets x 5 reps (60 second rest)
Stiff Legged Deadlifts 5 sets x 5 reps (60 second rest)
Calf Press 5 sets x 5 reps (60 second rest)


The longest these routines will take you is 60 minutes if you keep to the prescribed rest periods.