PPL or split routine for busy working adults

[Z4556]

before i started my career i had all the time in the world to spend in the gym… now all i have is about 70 mins (1hr 10min) max… about 5 to 6 times a week. i used to run a push pull legs routine but now with my new time limits … is that possible? if so hows your routine look? or have to switched to a completely different split?

 

[buck]

There is a wide variety of splits that can be done in that time frame. 2 way, 3 way or more.

 

[BoloYang2023]

before i started my career i had all the time in the world to spend in the gym… now all i have is about 70 mins (1hr 10min) max… about 5 to 6 times a week. i used to run a push pull legs routine but now with my new time limits … is that possible? if so hows your routine look? or have to switched to a completely different split?

pick 2 major compounds per body part and run em until fail muscle fail so then you have time like lets say chest, tri, shoulder and go 2 , 2 ,2 and get them all the way to failure youd have plenty of time even if its 5 sets each thats 1 minute rest between each set that plenty

 

[ChevChelios]

Imo if you are strapped for time do full body 3-4 times a week with like a powerlifting style main movement with low reps n heavy weight then extra bbing style stuff that’s more 8-12 range n some assistance exercises you can’t go wrong.

Example of what I did for a while n still tend to do n it fkin rules:

Day 1: Bench 10 x 3 (or 3 x 5 whatever you prefer) Squat 10 x 3 (same thing, you squat after cos it tires you out but bench doesn’t do that for the squat so that’s why) then barbell rows 3 x 5-15 reps db flyes 3 x 8-15 n weighted dips n chin-ups

Day 2: Overhead press 10 x 3 (or whatever rep scheme you like just get a minimum of 15 total but with heavy weight so low reps n high sets with not much rest time) Machine rows or cable rows 3 x 10 Deadlifts 10 x 1 (I love short pause deadlifts so I do lots of singles or doubles for like 30sec of rest then go again increasing weight each set then doing a couple high rep back off sets) n weighted dips n chin ups

Add on any assistance exercises or whatever else like grip work etc… n you’re golden imo (but yeah depends on what your goals are)

Then repeat the workout in alternating fashion so Monday A Tuesday or Wednesday B then rest then Friday A n so on (I like to do that 3-4 times a week)

Imo the cool thing with that kinda programming is that even if you miss a day or 2 you are always working the whole body n getting stronger so you can tweak stuff n switch out exercises once you stall on one n keep getting bigger n stronger but yeah ik it’s a basic af program I just really enjoy that way of training instead of doing splits (splits are fun but I like the full body pump n the more powerbuilding aspect) then if you want to add in volume just do bodyweight exercises on your off days or cardio both can be considered active recovery