30 Minute Strength Workout

[@marmaladecreammedia]

Been running one lift a day for the past two years (son is two now). Took me a while but I'm knocking on the door of some lifetime PR's. My volume is very low these days, and the lifts are still going up. I basically program for myself like an old man.

[@InvisibleHotdog]

Mon: bench Tue: curls Wed: bench Thu: curls Fri: bench Sat: curls Sun: rest

[@rns7426]

This is a man who has his priorities in the right place! 💪

[@dentside78]

In the squat rack?

[@Ryan-vq5ur]

Inside the squat rack too!! lol

[@zerrodefex]

@@BigBadJohn7 exactly, everybody knows that you do box squats on the preacher curl station.

[@mikeperez8]

Man of focus & determination 😂

[@hendrix7981]

I needed this. Thanks Grant! You were talking to me!

[@BluegillGreg]

Dan John's concept of Easy Strength also works well in short workouts.

[@tailgatingfortigers5665]

Thanks for posting - as a dad this is important info! And even as a Clemson fan I will acknowledge had refs not screwed gamecocks in the LSU game -- then y'all would be in prime position for the playoffs. Look solid this year ,best since the Clowney years

[@619_ER]

When I had my son-my uncle pulled me to the side in the hospital and said; “Nephew, you don’t know what love is until you have your first child”

[@ByronTexas]

And 2nd. And 3rd

[@BYLRPhil]

As a busy dad of 4, this is perfect. Thanks Grant! Love your plates and bar.

[@aaronsihat]

This is amazing thank you! We just had our 2nd baby and I have been getting my ass kicked from all angles. Gonna start this program today 🙌🏼 🏋🏻

[@CapnDavidMorgan]

I somehow managed to find this same basically all in my own. Been running this for probably the past 4 months. I'll throw in an accessory for a couple of sets for fun at the end. And I double up bench and deadlift in the same day.

[@marcoleone8189]

Congrats Grant!

[@thestrengthco]

thank you!

[@christopherseat9871]

CONGRATULATIONS ❤❤🎉🎉💪👍🤝🏋️‍♂️. Thankyou for posting this.

[@CanadianBacon6ix]

I recently started doing 2 lifts a day. Total of 6 sets( not including warm ups) Push pull legs rest and repeat. With my hectic life and heavy labour job this has been great. 1 lift a day might be a good idea when I have even less time or energy.

[@24usmcr]

Great info! Congrat's on the new Devil Pup SF!! Bob Kemp 1STSGT USMCR (Ret'd)

[@fiscolorado656]

Congratulations 🎉🎉🎉

[@waltersobchak6546]

Congrats!

[@joshuapillar]

Love the plan here but can you share the 1RM percentages you recommend?

[@kane6529]

1 movement a day is truly the key to looking like you don’t lift 💪🏻 so simple I’m mad I didn’t think of it myself

[@tshatos6442]

I duno I could see this working

[@psl127]

I raised 3 kids worked 50+ hours a week and worked out 1x a week and was able to compete at the national level in powerlifting. If your workouts are intense enough you really dont need that much exercise to create adaptation.

[@DackDavenport]

You are right, I train once every 6 days. I use Top set methods only now. This stuff definitely works.

[@magnus263]

Please give me your strenght workout or a example

[@DackDavenport]

@@magnus263 A SQUAT 1X 1-10 BENCH 1X1-10 ROW 1X 4-10 BIS TRIS AND CALVES 1X7-20 B DEADLIFT 1X1-10 OHP 1X:1-10 CHIN UP 1X 1-10 DIPS OR DBBP 1X 4-10 LEG EXT/LEG CURLS 1X 7-20 REST 4-7 DAYS BETWEEN WORKOUTS. IF I HIT THE LOWEST REP RANGE DEALOAD OR DO A VARITATION OF THE LIFT.

[@defguy319]

Congrats on the kiddo!

[@rns7426]

This is better than 7 minute abs!❤ merica 🇺🇸

[@TheFarCenter]

You know the most important part of being a dad. Strength.

[@ByronTexas]

Most don’t know how absolutely true this is. Pure wisdom

[@fallingleaveskungfu]

Kudos for the Rip impression. 😆

[@jayzdialysisstrong8300]

Dude wjat the hell happen medium to your hair that New Dad stess is a real thing!!😂😂

[@thestrengthco]

for the first time in 8 years someone cut my hair that wasn't my wife... that's the result

[@Jareyes42]

Congrats 👏 I got 2 kids a 3 yr old girl and 12 yr Autistic son, it's hard at 48 I do 3 x a week, I have a home gym but godbless my wife for supporting my lifestyle. And I work with her and her schedule 📅. Tomorrow example iam off that means we go to Costco but Tuesday iam back. Congrats to you and your family ❤

[@shotokankaratedude89]

So basically 5 3 1 I'm not doing jack shit...

[@georgeramirez5796]

Huh -- How does recovery work here? Are we assuming that upper body/lower body is each every other day? I thought you needed that "do nothing" day to grow...

[@DackDavenport]

Kirk karwoski: squat and leave. Warm up do a Top set and leave.

[@ByronTexas]

This is always in the back of my mind. 4 days per week, SQ, BENCH, DL, ARMS

[@DackDavenport]

@ByronTexas I train once every 4-7 days. I got no investment returns in multiple days a week except being worn out.

[@ByronTexas]

@@DackDavenport If you see this, maybe you can post what you do, it's very interesting having been a Mike Mentzer fan since the 80's

[@DackDavenport]

@ByronTexas sure it is Mike mentzers Consolidated program but I customised it for strength. It is also Marty Gallagher inspired too. A Squat 1x 1-10 Bench 1-2 X 1-3/4-10 Row 1x 4-10 Tris/Calves 1x7-20 B Deadlift 1x1-10 OHP 1-2 X 1-3 / 4-10 CHIN UP 1-2 X 1-3/4-10 LEG EXTENSIONS/CURLS 1X7-20 ANOTHER VERSION I LIKE A OHP 1-2 X 1-3 / 4-10 SQUAT 1X1-10 CLOSE GRIP BENCH PRESS 1X4-10 SUPPINATED ROW 1X4-10 CALVES 1X7-20 B DEADLIFT 1X1-10 BENCH 1-2 X 1-3/ 4-10 CHIN UP 1-2 X 1-3/4-10 LEG PRESS/ LEG CURLS 1X7-20 IF I GET LESS THAN A REPS ON MY BENCH OHP OR CHIN UP I WILL DO A BACK OF SET. WHEN I HIT THE LOWEST REP RANGE I RESTART OR PERFORM A NEW VARIATION OF THE LIFT.

[@ByronTexas]

@@DackDavenport Awesome! Thanks for the thorough response!

[@cwstreeper]

Welcome to the papa bear club.

[@loulopez554]

Great basic no B.S. workout.

[@oldnatty61]

30 minutes a workout? You can get all the training for the week done in that amount of time?

[@itscolin81]

5x5 does not mean you start counting sets with a

[@JamesVestal-dz5qm]

Jerry said press is a waste of time. Just do bench. Sam Revolinski said bench press and arm curl only. You want big chest and biceps with chicken legs. Chuck's cardio was a 1 mile run in 5 and a half minutes while wearing a 70 pound backpack full of bricks and smoking a cigarette, then he bench pressed 225 for chest and did some arm curls for biceps.

[@Zooky424]

I've always said doing a 30 minute workout would be tough to do against tall grass. I guess I was wrong.

[@paddyleather5434]

Could you put the routine in description or comments please ? You talk fast

[@ByronTexas]

Pause, take notes, play…

[@paddyleather5434]

@ or just post it in comments . Ain’t no one got time for that

[@ByronTexas]

@@paddyleather5434 *Gets info for free. *Complains no one does his work for him anyway

[@Карлос-ан]

👍🏻👍🏻👍🏻👍🏻💪🏻🤝🏻

[@flch95]

It gets easier after 3 months, then hard again, lol, then easy again by the end of year one.

[@dentside78]

Noob ?. - What's the purpose of the back off set?

[@Han-nk3io]

keep it higher intensity ie more Quality works because when you hit heavier weight for sets then perfomance gonna drop of so you do back off set. Or it is just a way to get volume from lighter weight, higher reps of the same exercises.

[@ByronTexas]

Adding quality volume

[@JH-dr6do]

Body by Rip

[@thestrengthco]

Working on the pink still

[@HLuisGarcia_UplinkInc]

Love the bitcoin wallet holder. This guy understands self-sovereign money

[@balooojeffersong4234]

Babies

[@MhUser]

find a place where both you and your kids can work out; take your wife also

[@vkp78]

Congrats Grant!