You are a busy dude with a very hectic schedule. You want to hit the gym consistently and your work does not give you the liberty to do so. And even if you make it to the gym, you just do not have the energy to endure a grueling 1.5-hour session for the day. What do you do then?

Do not worry, I got you. In this article, I will share with you a training split that will let you be out of the gym in 45-minutes while getting the work done.  

Perform all the exercises for 8 to 15 reps in a circuit fashion with minimal rest (or as needed) between different exercises. Once the circuit is done, rest for 2-3 minutes and repeat the circuit as mentioned below.

Exercise 1: Lat Pulldown

© Thinknstock

Sets: 3

Reps: 8 to 15

Exercise 2: Incline Dumbbell/Machine Chest Press

© Pixabay

Sets: 3

Reps: 8 to 15

Exercise 3: Leg Press

© YouTube

Sets: 3

Reps: 8 to 15

Exercise 4: Dumbbell Romanian Deadlifts

© YouTube

Sets: 3

Reps: 8 to 15

Exercise 5: Bench Press

© YouTube

Sets: 3

Reps: 8 to 15

Exercise 6: Seated Rows

© YouTube

Sets: 3

Reps: 8 to 15

Exercise 7: Triceps pushdowns

© YouTube

Sets: 3

Reps: 8 to 15

Exercise 8: Bicep Curls

© Pinterest

Sets: 3

Reps: 8 to 15

This circuit repeated three times would not take more than 45 minutes inside the gym. Take a day or two rest between the sessions. That way, you will have to just be inside the gym for 90 to 135 minutes per week. 

1. Time-saving, obviously. 

2. Good for fat loss, when coupled with a caloric deficit. 

3. Can be used during a muscle building phase too. 

4. Trains all your major muscles. 

5. You do not have to wait for your turn at the gym for long, especially during the busy hours. 

It is also beneficial to be adequately warmed up before you begin your circuits. A 5-minute cardio walk at a semi-fast speed along with a bit of dynamic stretching at the beginning would definitely help.

Also note, having a day or two rest between sessions can be optimal as you will be adequately rested to perform your best during a session. 

So now a busy schedule will not be an obstacle for you to get into shape. 

Author bio:

Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company. He is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations for natural bodybuilding. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram and Facebook.