Hey Reader,

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Let’s make something clear:

If your “plan” to get back in shape involves working out 5–6 days a week?

You’re setting yourself up to fail.

Not because you can’t handle it.

But because that plan isn’t built for your actual life.

You’re not 22 with nothing but free time and creatine.

You’ve got a business to run.

Kids to raise.

A packed calendar.

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The guys I coach? Founders. Execs. Dads in their 40s.

They don’t have time for 6-day splits and 90-minute sessions.

What they do have time for?

Two focused, intentional training sessions a week (at first).

That’s it. And guess what?

It works—better than the scattered, inconsistent mess they were trying to force before.

Because when you only train twice, you show up different.

You’re not there for a pump.

You’re not there to check a box.

You’re there to train.

With intent. With presence. With purpose.

Here’s exactly how we do it:

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Step 1: Proper Warm-Up

This isn’t cardio.

This is how you prime your body to perform and stay bulletproof doing it:

• 3-min incline treadmill jog – wake the body up
• World’s greatest stretch – unlock hips, hamstrings, T-spine
• Band pull-aparts (15 reps) – activate upper back, stabilize shoulders
• Bar hang (20–30 sec) – decompress spine, create space in lats
• 1–2 light warm-up sets per exercise – groove the pattern, prep the joints

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Step 2: Workout

Workout A:

• Narrow grip lat pulldown — 3 sets, 6–10 reps
• Flat chest press machine — 3 sets, 6–10 reps
• Barbell Romanian deadlift — 3 sets, 6–10 reps

Workout B:

• Seated cable row (medium grip) — 3 sets, 6–10 reps
• Incline chest press machine — 3 sets, 6–10 reps
• Leg press — 3 sets, 6–10 reps

Alternate A and B.

Train 2x/week.

Stick with it for 4–6 weeks before touching anything else.

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The Rules:

1. Form > everything.

You’re not just lifting. You’re building patterns that’ll carry you through the next 20 years.

Control your reps: slow on the way down (3-4 sec), pause at the bottom (1 sec), drive up clean.

2. Dynamic double progression.

Hit the top of your rep range? Add 5 lbs next week.

Think you won't hit the bottom on your next set? Drop 5 lbs.

Earn the right to progress.

3. Never chase fatigue.

You’re not there to get smoked. You’re there to get better.

Precision > punishment. Always.

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This is how my guys build momentum without flipping their life upside down.

Even with travel. Even with kids. Even with leadership on their back.

Like this guy here:

He didn’t magically “find time.”

He's not “grinding harder.”

He follows a plan that finally makes sense.

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That’s the difference.

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—Bart

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