- People with busy family lives
- People on holiday
- High-end business entrepreneurs who cannot afford to constantly chase personal records at the gym
I'm a big science and programming fan. I wouldn't feel right putting out any old pap, but getting efficient stimulus in the majority of muscle groups takes time. Time is exactly what these people don't have. Not only that, but I set an unofficial target of 45 minutes to have everything done. I also limited training to no more than 3 days a week.
What does the science say?Frequency per body part should be high: around 2-3 times a week. Volume should be anywhere from 30-80 reps per body-part. Intensity should be higher than 65% of 1 RM, which is around 15 reps to failure.
- Body Part Frequency - 2-3x a week
- Volume - 30-80 reps per body part
- Intensity - 65% of 1RM, or greater
What split is the best option?Body-part split? A short session would not meet the outlined frequency goals, even if one went to the gym 7 days a week.
Push-Pull-Legs? This would take 5-6 sessions to hit my target, so hardly an option.
Upper-Lower? Getting there, but one would need to train 3-4 times a week.
Full Body? This could hit all the muscle groups in 2-3 days a week. A clear winner on frequency.
The issue here, is getting every body-part done in one session is difficult without turning it into a 2-hour marathon. I went with this, but had to employ some very clever techniques to get it to function.
How have we done this? Supersets.
What is a superset?A superset is a form of strength training proven in science and the real world in which you move from one exercise to the next without a rest or break. 
Example from the routine:
- Leg Press - 10 reps
- Ham curl - 10 reps
- Then repeat this cycle 2 more times with no rest in between.
A superset is a form of strength training proven in science and the real world in which you move from one exercise to the next without a rest or break.
Possible dangers of supersetsDoing complex movements like the barbell squat under high fatigue can be dangerous. I based this program primarily around machines. Don't listen to the myths: machines work as long you use progressive overload. Even Dorian Yates used machines from time to time.
Selective use of compound movementsCompound exercises use multiple muscles at the same time. This renders their use a no-brainer for the majority of the routine. The hard part is selecting common machines whilst not missing any major muscles out.
Another potential difficulty is balancing out the program's cross-over volume (how one movement hits the same muscles as another) for efficient growth. For example, we used seated machine rows as this would allow back, bicep and some rear delt activation to occur.
Rep range choiceI wanted at least 30 reps per body-part and enough intensity to match the scientific data on growth. Issue is, as a trainee progresses they may need more intensity.
When you're fatigued, your strength drops. Anything under 10 reps per set would require an extra set (as opposed to 3 sets) to reach over 30 reps total. Anything much higher, and you might not hit the required intensity because of fatigue.
Luckily, 10 reps hits most data points and has a nice buffer as you fatigue; to keep you in the sweeter spot. 
|18 Minute Superset Workout|
|Exercise||Sets x Reps||RPE|
|Superset #1 - Leg Press and Leg Curl||3 x 10||8/9, 8/9, 10|
|Superset #2 - Machine Row and Machine Bench||3 x 10||8/9, 8/9, 10|
|Superset #3 - Side Laterals (DB or Cable) and Weighted Cable Crunch||3 x 10||8/9, 8/9, 10|
|Superset #4 - Pull Downs and Machine Shoulder Press||3 x 10||8/9, 8/9, 10|