Kevin Gellerman’s Elite Efficiency Program

Short on time but want maximum results? This minimalist 3-day full-body program is engineered for extreme time efficiency, getting you in and out of the gym fast while prioritizing upper body growth.

Designed for busy individuals who want a dominant chest, back, and arms without neglecting their legs, this routine relies on heavy compound movements, strategic antagonist supersets, and high-intensity working sets. You'll stimulate maximum muscle hypertrophy and strength in under 45 minutes a session. Get in, hit it hard, and get out.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Hip Adductor (Machine)

Abs Crunch (Machine)

Pull-Up (Weighted)

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