The Family Man Split - Upper/Lower Program

The 60-Minute Muscle Hustle: The Family Man Split
Let's get straight to the core of it: This is a training program built for people exactly like me.

You love hitting the iron, and you want a fun, ruthlessly efficient way to maintain your physique or even pack on new muscle. But let's be real—you are pressed for time. Your swole-mate (wife), your kid, and the dog are at home eagerly waiting for you to walk through the door. You simply don't have time to live in the gym.

That is why every single workout in this program is designed to be crushed in under 60 minutes. Get in, make those gains, and get back to your family.

Why this plan is worth the weight:

The Sweet Spot Split: A perfectly balanced 4-day-a-week routine that delivers maximum results with minimal gym time.

Challenging, not Crushing: We are definitely going to raise the bar and push your limits, but the volume won't grind you into dust. You’ll still have plenty of energy left over to play fetch with the dog or carry the toddler.

No Wasted Reps: Highly efficient programming that focuses on what actually works so you can be in and out in under an hour.

If you want a workout that respects your time but still brings the heat, you've found it. Let's get lifting!

It follows the principle of double Progression:
Step 1: 
Choose a weight that allows you to complete your sets within a specific target rep range.

Step 2: 
Keep the weight constant and focus solely on increasing the number of repetitions workout by workout.

Step 3: 
Once you successfully hit the upper limit of your target rep range in all your sets, it's time to progress: increase the weight for your next session.

Step 4: 
The new, heavier weight will naturally drop your reps back down toward the lower end of the range. From there, the cycle simply repeats.

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If you restart the training plan, you can jump straight to week 3 and skip the re-entry.

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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

Pauses:
Exercises 1+2: 120s
Exercises 3-6: 90s

Incline Bench Press (Dumbbell)

T-Bar Row

Chest Press (Machine)

Lat Pulldown (Close Grip)

One Arm Lateral Raise (Cable)

Upper Body 1

Pauses:
Exercises 1+2: 120s
Exercises 3-5: 90s

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Lower Body 1

Pauses:
Exercises 1: 120s
Exercises 2-6: 90s

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Single Arm Row (Cable)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Upper Body 2

Pauses:
Exercises 2+3: 120s
Exercises 1+4+5: 90s

Lying Leg Curl

Bulgarian Split Squat (Barbell)

Leg Press

Seated Calf Raise

Hanging Leg Raise

Lower Body 2

Re-Entry week 1

Re-Entry week 2

Double Progression 1

Double Progression 2

Double Progression 3

Double Progression 4

Double Progression 5

Deload

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