T Nation

Maximizing the Off Week


I work 40+ hour weeks and can usually only get to the gym regularly in the evenings about two weeks a month. One week at the gym, one week off.

I do not have access to any weights at home and I was wondering what I could do in the off week to continue making progress. I am looking at leaning out a bit and I am working on honing in on a solid diet. The biggest problem has been consistency.

Any suggestions?


Heavy lifting on gym weeks and bodyweight and GPP on off weeks?

Not the best situation, but if you are looking to get lean as you said, the off weeks would help you stay fresh while your diet does the work of leaning you out.