Griffith's Virulent Gainz

Home gym friendly - high frequency, low amount of daily time, minimal equipment that I got with my marketplace rack.  

Program is designed for busy professionals who struggle to fit exercise in with the intent to make a daily 20-40 min commitment to working out at a home gym.  This program won’t be great if you have to drive out of your way to a gym.  

I used Natural Hypertrophy’s Ultimate Hypertrophy Bridge as a guide for  exercise selection and frequently, spread out the volume, and added chest expander work since I am frequently hunched over doing Anki cards or working on manuscripts.  Exercises are ordered by importance - if you are short on time the end of the day can be cut with minimal guilt.

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Decline Sit Up (Bodyweight)

Kneeling ab Slide

Bulgarian Split Squat (Dumbbell)

Incline Lateral  Raise

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