I remember when I first started lifting seriously in a commercial gym. My routine consisted of one body part a day. I would go to the gym and trash that body part! A typical two-hour workout back then was like a boxing match: I would use just about every and any exercise available to hit that body part from all angles until I knocked it out. There was nothing left by the end. Talk about overtraining!

For the most part, doing intense two-hour daily workouts can only be conducted long-term if you have some “assistance,” but still, it’s not uncommon for many recreational bodybuilders or your typical gym rat to do one-body-part-a-day training. Whether they’re making any progress is another story!

Strip It Down to One Lift

If you truly want to thrive on that type of regimen, you need to remove the fluff that’ll ultimately deplete your energy stores, hamper recovery, and promote a catabolic environment. In other words, you need to get the most results from the least number of exercises.

How many exercises does it take to accomplish BIG results?

Just one a day!

Here’s the prescription: Do two programs—one for size and one for strength. In each program, you’ll do one lift a day, six days a week.

Routine #1 – Size Rx

Monday: Back Squat
Tuesday: Chin-Up
Wednesday: Incline Barbell Press
Thursday: Hex-Bar Deadlift
Friday: Bent-Over Barbell Row
Saturday: Parallel-Bar Dip
Sunday: Off

Sets: 8-10
Reps: 8-10
Tempo: 3-0-1-0
Rest Interval: 3 minutes

Routine #2 – Strength Rx

Monday: Front Squat
Tuesday: Pull-Up
Wednesday: Standing Military Press
Thursday: Snatch Deficit Deadlift
Friday: One-Arm Dumbbell Row
Saturday: Close-Grip Bench Press
Sunday: Off

Sets: 10-12
Reps: 3-5
Tempo: 4-0-X-0
Rest Interval: 3 minutes

Maximizing Performance and Recovery

To avoid a significant decline in performance while maximizing anabolic hormone production, both routines require three minutes of rest between sets. Research indicates that this specific rest interval allows for greater intensity, sustains repetitions, and increases training volume—leading to superior gains in muscular strength.

You can utilize this time to your benefit by stretching tight antagonistic or non-competing muscles. For example, between sets of rows, you can stretch either your chest (the antagonistic muscle) or calves (a non-competing muscle), whichever requires greater attention. Static stretching works best in this case. Perform multiple sets at various angles for the tight muscle(s) and hold each stretch for only fifteen seconds. It’s more effective to use many different angles for short durations rather than holding one angle for a long time. The rule is: the more intensive the stretching, the shorter its application. Check out my Stretch for Strength video presentation for more information.

Stretch for Strength [Video Presentation]

The most concise compilation of material on the subject of stretching that has ever been presented. Stretch for Strength is a must-see for all fitness enthusiasts, healthcare practitioners, personal trainers and strength coaches. The video presentation is 104 minutes long and comes with a 101-page slide presentation in PDF format.

$10.00

Shop now

And if you think stretching between sets is just a way to fill time, think again! Research shows that a greater amount of work can be performed after active rest compared to passive rest. Engaging in a diverting activity, such as stretching, can actually speed up recovery of the prime movers. The result? Improved flexibility over time and immediate performance benefits for the muscles being trained.

The Rules of Progression

The day dictates the sets, and you should aim to make progress every workout. If you’re eating right and getting enough rest, you should be stronger at the start of each session. If that’s not the case, then something is off—likely poor nutrition or inadequate sleep.

You can’t afford to slack off during your “off” time with this program. If you haven’t improved on your first set, and you have to skip the workout for that day, it’ll throw off the entire schedule. Discipline is key. If you have exams coming up or a stretch of heavy partying planned, don’t attempt this routine yet. Wait until things settle down so you can fully commit to daily training and recovery.

Although this program calls for a high number of sets (8-10 on Routine #1 and 10-12 on Routine #2), the moment your performance drops significantly from one set to the next, terminate the exercise. That’s it for the day!

What counts as a significant drop? It’s normal to lose a rep or two per set when using repetition maximum loads—that’s why a two-rep range is given. But if you drop three or more reps from one set to the next, that’s significant! Shut it down.

When to Move On

Stick with each program for about 6-8 weeks or until progress stalls. After completing both routines, you can transition back to a conventional multi-exercise regimen with more frequent off days for recovery.

If your training has been “hurting” lately and you have some time on your hands, try the one-lift-a-day cure. It may be exactly what the doctor ordered for larger and stronger muscles!