I am a Dad, Husband, former military, with a full time job in the construction industry and after 20 years of lifting weights I have come to the conclusion that I do not enjoy training anymore or at least not near what I used to. What I do enjoy is being strong, well conditioned and capable. In my daily routine I have decided frequent brief training sessions are more appealing than few longer sessions (2 day routine).
I like the BBB method but any of the routines/ programs will do, along with a stifled ego and good work ethic.
I simply set a timer. Every 2 minutes on the 2 minutes for 16 minutes. That’s 8 rounds (531 sets + 5x10. I do a quick warmup before hand with the bar. The BBB sets are at 60% as opposed to FSL. As fatigue is a major factor due to time constraint, minimal volume fluctuation has been key. On bench day I do 3 rounds, 20 reps per set of front delt raises, side delt raises, rear felt raises. No rest, that’s 60 reps per movement. I use 5 to 10lb weights and chase the burn. Deadlift day, I follow with 100 calf raises. That’s 100 in a row. If I can reach 100 without rest I up weight. OHP day I do the Bring Sally Up Finisher with Dips, moving to pushups when I fail. Squat day I complete the Bring Sally Up Finisher for Squats adding weight every week I complete without fail.
In all my workouts usually last 20 to 25 minutes 4 days I week. I also do a 1 mile run as fast as possible 3 days a week. So with running my time spent training each day is at most 32 minutes.
Trust me this routine is not optimal for getting as big strong and fast as humanly possible. But it is for being as big strong and fast as I care to be and might be the same for you.