A Simple Workout Program
I Focus on high-frequency training (HFT). To maximise muscle growth, you only need around.
15-21 sets per week per muscle group.
Divide 21 by 7 days, => 3 sets per muscle per day
A surprisingly low-effort way to maintain and build strength.This routine takes only 20-30 minutes a day, requires no gym membership, and builds strength efficiently.
Step 1 : Pick 3 Key Movements
Instead of overcomplicating things, I focus on one core exercise per movement pattern each day and perform 3 sets of it. These are my go-to movements:
1. Push - Normal pushup
Alternative: Dips (if I have access to bars)
2. Pull - Normal pull-ups
Alternative: Chin-ups (if you want more bicep activation )
3. Legs - Clean Deep Squats
Occasionally, I mix in Nordic curls using a door just need a belt and a strong door and walking lunges, ATG squats, calf raises, or tibialis raises for variety.
Step 2 : Create your Daily Minimum Routine
Start low then build up as your body adapts e.g
1. Test your max (every 1–2 months) e.g
Push-ups: 40 reps , Pull-ups: 10 reps. , Squats: 50 reps
2. Double it to get your daily minimum
Push-ups: 80 reps , Pull-ups: 20 reps. , Squats: 100 reps
3. How to Split it up everyday
Nickels and Dimes:, I repeat 10 pushup 5 pull-up and 15 squats on the min , change the values on your fitness level , I have a repeatable timer on my watch whilst I do this
1-2 max efforts if I really don’t have enough time which is better than nothing
Step 3 : Optimise your Home Setup to Reduce Friction
I keep a pull-up bar in every doorway to make pull-ups effortless throughout the day. If you make it easy to train, you’ll do it more often.
🔗 Pull-up bar I use (here)
showed the setup in this video
I also train while listening to audiobooks, turning workouts into learning sessions.
Master the basics, show up daily, and you'll get stronger than most—no gym needed.
Good free resources
Yoga with Adrienne - great for yoga throughout the week
Tom Merrick - stretching workouts
how to sprint this video has helped recently
If you're looking for an easy way to stay fit, don’t overthink it—just move daily, eat real food, sleep well, and choose exercises that suit you. Try this for a week and see how you feel. Let me know if you’d add or modify anything!