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Help Designing Density Workout Schedule


I go to the gym during my lunchbreak everyday. I have about 45 minutes to spend in the gym M-F. I have been working out for the last two years, but I have been pretty unorganized. I have gotten alot stronger, and improved my endurance, but I have about 10lbs of stubborn fat I want to burn. I want to create schedule I can follow for my workouts.

I read the article about Density Workouts and they sound like fun. Does anyone know where I could find a schedule I could print out and follow for this?

Any and all advice is appreciated!


Pick two related or contrasting exercises something like Bench and Pushups would be related or Bench and Rows for contrasting. Given your time period do it for 15 minutes alternating between the two nonstop. Rest for 5-10 minutes. Pick another two exercises and repeat. Finish workout.

It’s not rocket science. To increase difficulty go longer or increase weight. Make sure to pick compound exercises for this type of workout or you’re going to wind up with a pump and not much else.

Of course if you want to burn fat you can’t outtrain a shitty diet.