WHAT THIS PROGRAM IS ABOUT
EXPRESS is designed for anyone who needs to train efficiently, getting in and out of the gym in under 40 minutes. It’s ideal for busy lifters who want to maximise results without wasting time on filler exercises or endless circuits.
Each session is built around intelligent programming: compound movements that target multiple muscle groups, strategic super-sets, and rest manipulation to increase training density. You’ll train with purpose, even in a crowded gym, and still get the job done.
PROGRAM STRUCTURE
3 or 4 training days per week
Full body or upper lower split
Intermediate level
Compound lifts, super-sets, and efficient programming
Designed for gym training
16 week program
Female training split options:
3 days: 2 lower / 1 upper
4 days: 2 lower / 2 upper
Male training split options:
3 days: Full body
4 days: 2 lower / 2 upper
WHAT MAKES THIS PROGRAM DIFFERENT?
Under 40 minute sessions
Built for efficiency without compromising results
Uses compound lifts to train multiple muscle groups at once
Structured super-sets and rest control to maximise output
Designed to remove wasted time and keep training focused
IS THIS PROGRAM FOR YOU?
This Program Is Ideal If You:
Are an intermediate lifter
Struggle to find time to train consistently
Want effective workouts without long gym sessions
Are balancing work, family, and training
Want to build muscle or lose fat with limited time
Prefer structured sessions you can rely on