By Mike Mahler 

Many trainees waste time majoring in minor things such as over reliance on isolation exercises. Instead it is better to focus on doing a few things really well and to choose exercises that have the most bang for your buck. 

Compound exercises are the way to go and an effective way to organize training is to engage in upper body pressing and lower body pulling on day one and upper body pulling and lower body pressing on day two. The right compound exercises promote a full body workout in which you can get a lot done in a minimum amount of time.

Here is a sample program 

Monday: 

A-1: Barbell Overhead Press 3×5+ 
A-2: Barbell Deadlift 3×5+ 

Do a set of A-1 and then rest for two-minutes before doing a set of A-2. Rest again for two-minutes and complete another set of A-1. Continue until you have completed three sets for each exercise. Go for as many reps as possible on the last set. If you complete seven reps, increase A-1 by 5lbs and A-2 by 10lbs. 

Thursday 

A-1: Weighted Pull-up 3×5+ 
A-2: Barbell Squat 3×5+ 

Do a set of A-1 and then rest for two-minutes before doing a set of A-2. Rest again for two-minutes and complete another set of A-1. Continue until you have completed three sets for each exercise. On the last set, go for as many reps as possible. If you complete seven reps, increase A-1 by 5lbs and A-2 by 10lbs. 

On Tuesday and Friday do some intense conditioning such as 6-8 50 yard sprints or 6×10 on double kettlebell swings. 

Kettlebell Only Program 

Monday

A-1: Double Kettlebell Military Press 3×5+ 
A-2: Double Kettlebell Swing 3×5+

Thursday 

B-1: Alternating Kettlebell Renegade Row 3×5+
B-2: Double Kettlebell Front Squat 3×5+