Program Description
The more sets you do, the more muscle and strength you’ll gain, at least to a degree. But what if I told you that you could build a head turning physique with just a few 30-minute workouts each week? This meta-analysis published in the Sports Medicine journal found that you can achieve up to 81% of your potential strength gains with just 1-4 sets per exercise per week. In another meta-analysis, the researchers discovered that performing 1-4 sets per muscle group per week can result in 64% of the maximum potential muscle gains. This figure jumps to 84% when you increase the volume by just a few sets (5-9). So while more volume generally means more muscle growth, those of us who don’t have 2 hours to spend in the gym can still achieve significant results.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout30 minutes
- CreatedSep 30, 2024 01:37
- Last EditedOct 10, 2025 02:19
Summary
Unlock your upper body strength with this focused 4-week program designed for those over 40. Comprising three intense sessions each week, you'll engage in supersets that target your chest, back, and arms, ensuring a balanced and effective workout. Each 30-minute session is crafted to fit into your busy schedule while delivering maximum results. Get ready to build muscle, enhance endurance, and feel empowered in every lift!
Muscle Engagement
Front
Back
MuscleSet
Triceps
20.1%
Biceps
16.6%
Upper Back
14.2%
Rear Delts
10.7%
Front Delts
10.7%
Chest
8.9%
Middle Delts
8.9%
Lats
7.1%
Forearms
3%
