Bodybuilding Blitz: Maximum Gains in Minimum Time

Are you short on time and maybe only have the opportunity to train at lunch, but still want to build muscle as efficiently as possible? In that case, our new premium program Bodybuilding Blitz suits you like a glove!

In Bodybuilding Blitz, time efficiency is the keyword. Your training sessions last no longer than 30-40 minutes, but during that time, you’ll perform the best compound exercises for each muscle group. The program is divided into five training days per week, so you can sneak away during lunch, get a workout every workday, and get the weekend off for other activities. If you’re not interested in lunchbreak-training, the program works great for a fast and effective daily workout anyway. You can choose any five days as your training days.

Presenting Bodybuilding Blitz

Each week, you go through two training blocks and work all the major muscle groups once per training block.

The first block is three days long. You start with a leg workout on the first day, then train your back and biceps on the second day, finishing off the first block with chest, shoulders, and triceps on the third day. A classic push/pull/legs routine, in other words, but with a reversed order of the workouts to take your recovery and the second training block of the week into account. You perform 10–12 per set and focus on classic bodybuilding-style training, focusing on mind-muscle connection and letting the right muscles do the job.

The second training block consists of two training days and follows directly on the first. It is an upper/lower block where you train the lower body the first day and the upper body the second. Here, you go heavy on tried and true, basic exercises.

In summary, you train for building muscle during the first three days of the week and for strength during the two final sessions. Of course, things overlap, but the focus is more on hypertrophy in the first block and more on strength in the other. Combining the two, you get a complete and time-efficient plan to get bigger and stronger, and you don’t have to spend several hours a day in the gym to do it.

Is this an optimal program for building as much muscle as possible? No. That requires a more significant amount of time, such as in Bodybuilding Ballet. But the premise here is that you don’t have or don’t want to spend that much time. You want to get the maximum return on your efforts with short and effective workouts and also have time to shower in under an hour. Bodybuilding Blitz is written with you in mind. It has you covered with training intensity, frequency, and volume according to current resistance training recommendations to maximize muscle hypertrophy.1

Get the Training Program

You can find Bodybuilding Blitz among the premium training programs in our workout log app StrengthLog.

While Bodybuilding Blitz is a premium program, the app itself is free with unlimited logging and plenty of free training programs.

Download StrengthLog for free with the links below!

Click here to return to our list of training programs.

  1. International Journal of Strength and Conditioning, Vol 1 No 1 (2021): Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA.
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Andreas Abelsson

Andreas has over 30 years of training experience and is a highly appreciated writer and educator on exercise, fitness, and nutrition. Few people stay more up to date and have a better grasp of the field of exercise science than Andreas.