Training schedule

July 27th, 2024

You probably landed on this page through a common friend of ours who recommended this program to you. Well, thanks for stopping by! You won’t regret it.

Before you read on, I want you to know, this schedule is not for everyone.

It’s specifically aimed at high performing business people who are looking to get dream bodies while only having time to go to the gym at max like three times per week.

If that person is you, and you’re willing to show up and do the work. Then this is for you.

This schedule requires discipline and persistence. Buy I’m sure you’ll make it work – as did I and many others.

Some even offered to pay me to adjust the schedule to fit their new lifestyle (more time) because they thought the standard schedule was so good already.

But I will never charge for this schedule. Unless I change my mind. So act quick lol.

Here’s what others had to say. Sorry, it’s in Dutch ha.

"Dus ben lekker gas aan het geven haha. Zie dat ik wel echt een betere fysiek aan het krijgen ben, dus zeker effectief! 💪"

"Erg blij met hoe mijn fysiek erbij staat. Door jouw programma heb ik gigantisch veel progressie gemaakt in de vorm van m'n borst, groei van schouders en armen en de definitie van m'n obliques. Heel veel dank daarvoor!"

I’ve refined this schedule over the past years and I can say (among many others), this works. It’s allows for minimum time spent in gym versus getting in maximum results.

How does it work?

Maximum 5 sets per muscle group per training allows you to hit the gym hard for every muscle group every time you visit the gym, even if you have an off day (trust me, we all have)

Muscle set volume per week is set to 15 (9 for resp. quads and hammies). If you’re developed, you can drop it to 10, if you’re under developed and 15 doesn’t work, you can up it to 20-30 per week at the costs of sacrificing volume in other muscle groups.

Exercise selection is done in a way you’ll hit muscles from different angles so you cover the most important parts of each muscle group in the least required amount of sets.

If you wanna know more about how I created this schedule. This post will walk you through my training schedule, which balances muscle growth and time efficiency.

So without further ado, let’s get into it.

Build Muscle Like Influencers and Models Without Spending Hours in the Gym

Many articles provide generic advice on exercises and muscle groups, but they often don’t dive into the specifics of how to structure your training schedule.

My goal with this post is to fill that gap by sharing the schedule that has given me and many others very good results.

1. Choose training frequency

Decide how many days a week you can commit to training. Everything up from three days to seven days per week will work. The key is consistency, not frequency. Pick a schedule you know you can stick to in the long run.

2. Choose time spent in gym per session

Next, determine how much time you can realistically spend in the gym per session. My schedule is designed to keep workouts within a specific time range, usually between 45 and 90 minutes.

3. Choose muscle growth areas

Identify the muscle groups you want to prioritize. For most people, a balanced approach that covers major muscle groups is best.

Oh, there’s no such thing as training your “back”. You have latissimus dorsi aka lats and low mid and upper traps but let’s stick with traps.

4. Determine set volume

Set volume per week is crucial for muscle growth. The schedule outlines the general starting point for an optimal number of sets per muscle group per week aimed at muscle growth.

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5. Allocate set volume across training sessions

Distribute the set volume evenly across your training days. This approach helps prevent overtraining and ensures in between training sessions recovery, crucial for muscle growth. Don’t go over 6 sets per muscle group per training session. If it works for you, you can even go up to 3 sets as it might help you stick to the training schedule and training intensity even on a weak day.

6. Exercise selection

The exercises cover a large range of motion as these are shown to best contribute to muscle growth. The schedule emphasizes compound (multi-joint) exercises that work multiple muscles at the same time, providing the most bang for your buck.

7. Determining weight and reps

Lastly, set the appropriate weight and rep range. Getting stronger? No need to up the weight immediately. You can vary in a number of things to induce progressive overload, such as lowering speed in the the concentric part of the movement, lowering the speed in the eccentric part of the movement, or increasing repetitions all together.

👇🏻 My qualifications 👇🏻

Current Menno Henselmans accredited coach (2024) and former CrossFit Level 1 Certified (until 2019)

Bas Gosewisch

During daytime, I help companies grow their acquisition and retention revenues through digital marketing.

In my free hours I help high performing (60+ hours office jobs) people achieve dream bodies with training schedules that allow for minimal time spent in the gym.

I started with strength training in 2008, got my CrossFit Level 1 Certified in 2014 (exp. 2019) and got my Menno Henselmans Personal Training Certification in 2024.