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 EditedJun 18, 2025 11:59
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!
