built with science

time-saving
workout routine
4-day
TIME-SAVING WORKOUT ROUTINE / 4-DAY

TABLE OF CONTENTS
WORKOUT OVERVIEW 3 UPPER BODY 2 WORKOUT 25
MINIMALIST VOLUME 4 UPPER BODY 2 WORKOUT 26
UPPER BODY 1 WORKOUT 5 A1. LOW INCLINE DUMBBELL PRESS 27
UPPER BODY 1 WORKOUT 6 A2. CHEST SUPPORTED DUMBBELL ROW
(LAT-FOCUSED) 28
A1. BARBELL BENCH PRESS 7 B1. FLAT DUMBBELL PRESS 29
A2. BARBELL ROW
B2. CHEST SUPPORTED DUMBBELL REAR DELT ROW 30
(MID/UPPER BACK FOCUSED) 8
C1. HAMMER CURLS 31
B1. STANDING BARBELL OVERHEAD PRESS 9
C2. INCLINE DUMBBELL OVERHEAD EXTENSIONS 32
B2. (WEIGHTED) PULL-UPS 10
C1. INCLINE DUMBBELL CURLS 11 UPPER BODY 2: EXERCISE ALTERNATIVES 33
C2. LYING INCLINE LATERAL RAISES 12 LOWER BODY 2 WORKOUT 34
SEATED MID-CHEST CABLE FLYES 13
LOWER BODY 2 (GLUTE FOCUSED) 35
UPPER BODY 1: EXERCISE ALTERNATIVES 14
BARBELL DEADLIFT 36
SHORTCUT YOUR TRANSFORMATION 15 A1. FRONT FOOT ELEVATED REVERSE LUNGES 37
LOWER BODY 1 WORKOUT 16 A2. STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL) 38
LOWER BODY 1 (QUAD FOCUSED) 17
B1. BARBELL HIP THRUST 39
A1. BARBELL BACK SQUAT 18 B2. BANDED HIP ABDUCTIONS 40
A2. STANDING FACE PULLS 19
B1. DUMBBELL ROMANIAN DEADLIFT 20 LOWER BODY 2: EXERCISE ALTERNATIVES 41
B2. WALKING LUNGES ADDITIONAL COMMENTS 42
(QUAD-FOCUSED) 21 DISCLAIMER 43
C1. SEATED LEG CURLS 22
C2. SEATED LEG EXTENSIONS 23
LOWER BODY 1: EXERCISE ALTERNATIVES 24

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WORKOUT OVERVIEW
Welcome to the 4-day Time Saving Workout Routine! This routine is designed for those who want to
still make great progress without spending several hours in the gym.
Each workout will take around 30 minutes or less (excluding warm-ups and cool downs).
You will be training using an upper/lower split.
Here’s an example of what your weekly schedule could look like:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Upper Lower Upper Lower

Rest Rest Rest
Body 1 Body 1 Body 2 Body 2

The exact days don’t matter, as long as you:

• Don’t do 3 consecutive workouts in a row without any rest days
• Don’t do 2 “upper body” or 2 “lower body” workouts in a row without any rest in between
• Are completing all 4 workouts per week
We have also created a free customized workout tracker specifically for this routine! Click the button
below to download and save a copy of the customized tracker:

DOWNLOAD WORKOUT TRACKER

Good luck!

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

MINIMALIST VOLUME
This workout routine is designed to train your muscles with the optimal amount of volume (around 10
sets per muscle per week).
But if you’d like to shorten your workouts even further, you can cut the volume down to the “minimalist”
workout volume which will get you about 80% of the max gains but save you a lot of time and effort.
If so, here’s the tweak to make to the workout routine:
• Do 2 sets for all exercises instead of 3.

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UPPER BODY 1
TIME-SAVING WORKOUT ROUTINE / 4-DAY

UPPER BODY 1 WORKOUT ~30 minutes

Exercise Sets Reps Notes Rest (min)

Grip slightly outside shoulder-
width, keep chest up, lower
A1. Barbell Bench Press 3 8-10
bar to level of nipples, avoid
SUPERSET A

Perform both exercises

flaring elbows out.
back to back with no
more than 1 minute
Grip bar with an overhand and
rest between them.
A2. Barbell Row (mid/ wide shoulder-width grip, push
3 8-10
upper back focused) hips back, lean torso forward, pull
elbows back behind your body.

Press in straight line up, keep

B1. Standing Barbell
3 6-8 core and glutes engaged,
Overhead Press
SUPERSET B

avoid arching back. Perform both exercises

back to back with no
Grip outside shoulder-width, more than 1 minute
pull until chin over bar, use lat rest between them.
B2. (Weighted) Pull-Ups 3 6-12
pulldowns instead if unable
to do 6 reps in a row.

Move bench 2-3 notches

C1. Incline Dumbbell Curls 3 8-10 down from top position,
SUPERSET C

Perform both exercises

keep elbow locked.
back to back with no
more than 1 minute
Set bench 2-3 notches up from
C2. Lying Incline rest between them.
3 15-20 bottom, use light weight, raise
Lateral Raise
arms in scapular plane.

Do as many reps as you

can with your usual weight,
1 set
DROPSET

Set cables to chest height, then drop weight by 20%

with 2
Seated Mid-Chest Cable Fly To failure squeeze arms together, pause and do as many as you
dropsets
for 1 second at end position. can, then drop weight
after
by another 20% and do
as many as you can.

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A1. BARBELL BENCH PRESS

STEP 1

STEP 1 SETUP
Lie down on the bench and position yourself such
that your eyes are directly below the racked bar.
Use a medium grip on the bar that’s slightly wider
than shoulder-width apart. Pull your shoulder
blades down away from your ears and pinch them
together to create a small space between your
lower back and the bench. Firmly plant your feet
on the ground. Unrack the bar and bring it over the STEP 1
level of your shoulders

STEP 2
Control the weight down while dropping your
elbows down at about a 45 to 60 degree angle from
your torso. The bar should travel down and slightly
forward and touch your chest at the level of your
sternum.

After the bar touches your chest, push the STEP 2

bar up and back to the starting position with
your arms fully locked out. The bar should
travel up and slightly back as you do this.
Think about pulling your arms together
as if you were trying to touch your biceps
together to move the weight up.

STEP 2
ADDITIONAL TIPS

Avoid bouncing the bar against your chest at

the bottom position and use control to simply
touch your chest. Whenever possible use a
spotter, especially with heavier loads.

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A2. BARBELL ROW
(MID/UPPER BACK FOCUSED)

STEP 1

STEP 1: SETUP
Grab a bar with an overhand grip slightly
wider than shoulder-width apart and your feet
set at about hip width apart. While keeping
your arms straight, push your hips back,
bend your knees slightly, and lean your torso STEP 1
forward without rounding your lower back.

STEP 2
Brace your core and squeeze your glutes. Pull
your elbows back behind your body at about
a 45 to 60 degree angle away while squeezing
your shoulder blades together. Pull the bar
towards the level of your sternum or around
your lower chest. STEP 2

STEP 3
Control the weight back down to the starting
position, letting your shoulder blades open up,
and then go into your next rep.

ADDITIONAL TIPS
STEP 3
To best engage your back muscles, try using
a thumbless grip and think about pulling with
your elbows rather than with your hands.

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B1. STANDING BARBELL OVERHEAD PRESS

STEP 1: SETUP STEP 1

Set up the bar in a rack such that it’s at the level of

your armpits. Get under the bar and grab it with a
grip just outside shoulder-width apart. Tuck your
elbows so that they align directly under the bar
with your forearms vertical. Lift the bar up off
the rack, take 3 steps back, and plant your feet
about shoulder width apart with your toes slightly STEP 1
pointed outwards.

STEP 2
Squeeze your glutes, flex your quads, and brace
your core. Take a deep breath in through your nose
and then exhale as you press the bar straight up.
As you do so, slightly tilt your chin back to avoid
hitting it. Once the bar passes your head, you can
tilt your head back forward back into its neutral STEP 2
position. Press until your arms are straight.

STEP 3
Inhale as you lower the bar by dropping your
elbows into a roughly 45 degree angle in front of
your body until the bar reaches the level of your
upper chest. Pause here briefly, re-stabilize your
glutes and core if needed, and then continue for
your next rep.
STEP 3

ADDITIONAL TIPS

Avoid bending your knees and using leg drive to move

the weight up. This is a different exercise. Instead,
keep this a strict press by only using your upper body
to press the weight up.

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B2. (WEIGHTED) PULL-UPS

STEP 1

STEP 1: SETUP
Grip the bar using an overhand grip slightly
wider than shoulder-width apart. From here, let
your body hang and then begin stabilizing your
body by bringing your feet together, flexing your STEP 1
quads and glutes and contracting your abs. You
want to maintain this position as you pull.

STEP 2
Initiate the pull by first bringing your shoulders
down and away from your ears. Then, pull your
elbows down and back into your sides as if you STEP 2
were trying to pull them into your back pockets.
As you do this, think about trying to bring your
chest up towards the bar. Continue pulling-
up until your chin is above the bar. From here,
control yourself by letting your elbows move
up and out until your arms are almost fully
straightened, and then continue into your next
STEP 2
rep.

STEP 2

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C1. INCLINE DUMBBELL CURLS

STEP 1

STEP 1: SETUP
Set up an incline bench to just a slight angle STEP 1
back of about 60 degrees, which is typically 2
to 3 notches down from the top position. Grab
a pair of dumbbells and lay your back on the
bench with your arms hanging straight down
by your sides with your palms facing in and
your feet planted firmly on the ground.

STEP 2 STEP 2
Pull your shoulders down and away from
your ears and brace your core. While keeping
both of your elbows locked into place, curl
the weight up towards your shoulders. As you
do so, rotate your palms so that they face up
towards the ceiling at the top position. Lower
the weight back down to the starting position
letting your wrists rotate back into a neutral
position. Once your arms fully straighten,
repeat for another rep. STEP 2

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C2. LYING INCLINE LATERAL RAISES

STEP 1
STEP 1: SETUP
Set up an incline bench to roughly a 45
degree angle, which is typically 2 to 3
notches up from the bottom of a bench.
Grab a pair of light dumbbells. Lay your
chest on the bench with your legs straight
for support and your arms hanging by your
sides.

STEP 2 STEP 1

Brace your core and squeeze your glutes.

From here, while keeping your arms just
slightly bent, raise your hands out in front
of you. As you do so, raise your arms in a
Y position in front of you. This is about 15
to 30 degrees in front of your body. Raise
the weight until your arms reach shoulder-
height, control them back down to the
starting position, and then repeat for more
reps.

ADDITIONAL TIPS
STEP 2
Note that this exercise does not require a lot
of weight, so if you don’t have light enough
dumbbells, you can try holding onto a 2.5
or 5 lb weight plate instead. To better help
with muscle activation, you can try using a
thumbless grip if using dumbbells and rather
than thinking about raising the weight up,
think about raising the weight out as if you
were pushing your hands out towards the
walls.

STEP 2

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SEATED MID-CHEST CABLE FLYES

STEP 1: SETUP
Move an adjustable bench over to the
middle of a cable machine, positioned a
couple of feet in front of it. Set the incline
to one notch down from the highest
STEP 1
position to about a 75 degree angle.
Adjust the height of the cables around the
level of your mid-chest. Grab each handle,
sit on the bench, and get your arms into
the starting position with your arms out to
your sides and elbows bent. At this point
your forearms should be lined up directly
with the cable.
Pull your shoulder blades down and back STEP 2
together. Plant your feet firmly on the
ground.

STEP 2
Use your chest to bring your arms
together with your arms straight in front
of you. Think about squeezing your biceps
in as if you were trying to bring them
together to better engage your chest. STEP 1
Pause at the end position briefly, slowly
control the weight back while bending
your arms until your elbows reach the
level of your torso, and then repeat for
another rep.

STEP 2

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UPPER BODY 1: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Flat Dumbbell Press https://youtu.be/g14dhC5KYBM

Flat Machine Chest Press https://youtu.be/sO8lFa9CidE

Barbell Bench Press Flat Smith Machine Chest Press https://youtu.be/3Z3C44SXSQE

Seated Flat Cable Press https://youtu.be/hPpNTAEDnxM

Neutral Grip DB Press* https://youtu.be/N-kUwH1uf9c

DB Chest Supported Row
https://youtu.be/kNvy2_9Ji2w
(mid/upper back)
Barbell Row (mid/upper back focused) Seated Cable Row (mid/upper back) https://youtu.be/Q-5V5T55giY

Chest Supported Machine Row https://youtu.be/iDiVxqvHGWY

Seated Dumbbell Shoulder Press https://youtu.be/DPXG3BJvl8A

Standing Dumbbell Shoulder Press https://youtu.be/jWriqmLrQqs

Standing Barbell Overhead Press
Seated Neutral-Grip DB Press* https://youtu.be/W35eREjZnhI

Half Kneeling Landmine Press* https://youtu.be/JOOS3MPCT8s

Lat Pulldown https://youtu.be/AvYZZhEl7Xk

Kneeling One Arm Lat Pulldown https://youtu.be/PkA-D-Ld4tE

(Weighted) Pull-Ups
3 Point Dumbbell Row https://youtu.be/hrBLmuQ_vq8

Barbell Row (lat focus) https://youtu.be/tS5lKXxtNvE

Behind Body Cable Curls https://youtu.be/S2CNDlAY8kY

Incline Dumbbell Curls
Barbell Curl https://youtu.be/-ClfZ00zo8c

Dumbbell Lateral Raise https://youtu.be/zcO3sgAeLA0

Cable Lateral Raise https://youtu.be/1muit9qEctY

Lying Incline Lateral Raise
Lean In Lateral Raise https://youtu.be/2q4kjTDg-vs

Wide Grip BB Upright Row (last resort) https://youtu.be/6BTMVh9AnCw

Standing Mid-Chest Cable Fly https://youtu.be/fyFVaCP9J-8

Pec-Deck Machine Fly https://youtu.be/rnV3y1P7894

Seated Mid-Chest Cable Fly
Dumbbell Fly https://youtu.be/WRn2hqy0gXU

Banded Push-Ups https://youtu.be/dI7LVElfMOg

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

SHORTCUT YOUR TRANSFORMATION

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@JEREMYETHIER 15
LOWER BODY 1
TIME-SAVING WORKOUT ROUTINE / 4-DAY

LOWER BODY 1 (QUAD FOCUSED) ~30 minutes

Exercise Sets Reps Notes Rest (min)

Experiment with foot stance,
squat down to at least
A1. Barbell Back Squat 3 8-10
SUPERSET A

parallel, elevate heels onto Perform both exercises

weight plates if needed. back to back with no
more than 1 minute
Use double rope attachment if rest between them.
A2. Standing Face Pulls 3 10 possible, use light weight, perform
without Y-raise to make it easier.

Push hips back, slight bend

B1. Dumbbell
3 8-10 in knees, lower until hands
SUPERSET B

Romanian Deadlift Perform both exercises

reach level of shins.
back to back with no
more than 1 minute
B2. Walking Lunges 8-10 Keep torso upright, drive knee rest between them.
3
(quad focused) per leg forward, alternate legs each step.

Keep toes pointed straight

C1. Seated Leg Curls 3 10-15 up, control the weight, avoid
SUPERSET C

Perform both exercises

arching lower back.
back to back with no
more than 1 minute
Pull down on handles, 2
rest between them.
C2. Seated Leg Extensions 3 10-15 second pause at top position,
control weight down.

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A1. BARBELL BACK SQUAT

STEP 1
ATTENTION: For the barbell back squat, since the exercise
is quite technical, it is recommended that you watch the
full exercise tutorial video. If needed, perform the exercise
regression included in the video first if needed before
performing the full barbell back squat.

STEP 1: SETUP STEP 1

Set a barbell in a rack at about the height of your mid-chest. Face
the bar and grip it with your hands slightly wider than shoulder-
width apart. Duck under the bar and place it over the back of your
shoulders, letting it rest on your upper traps. Lift it out of the rack
by extending your legs. Take one step back with one foot, one step
back with the other one, and then use a third step to correct your
stance into an even position. The optimal foot stance will vary, but
STEP 2
first experiment with a stance that is just outside shoulder-width
with your toes pointed outwards at about 15 degree angle.

STEP 2
Plant your feet firmly into the ground, pull the bar down into
your upper back, and engage your core. Take a deep breath in
through your nose, and then squat straight down by bending at
your hips and knees. As you do so, the bar should remain over the
level of your midfoot and the weight should be evenly distributed
between your big toe, your little toe, and your heels. Your knees
should also be bending slightly outwards in the same direction
of your toes. Continue squatting down until your thighs reach at
least parallel or slightly below. From here, while keeping your core STEP 2
engaged, exhale and reverse the movement by extending your
legs, thinking about bringing the bar up towards the ceiling and
exhaling as you do so.
When done correctly, the bar should make an almost perfectly
vertical path down and up each rep. Depending on your anatomy,
your torso may end up more vertical or more bent over than
others, which is normal as long as you’re following the tips and
avoiding the common mistakes.

ADDITIONAL TIPS: If you find it difficult to reach full depth,

you can try elevating your heels onto weight plates to help
with ankle mobility.

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A2. STANDING FACE PULLS

STEP 1

STEP 1: SETUP
Move a cable to the top position. Using a double
rope attachment, grab the rope in each hand
with a neutral grip. Next, set the weight light
and take a few steps back away from the pulley.
STEP 1
From here, raise your arms so that they are
straight and directly facing the pulley.

STEP 2
Brace your core and squeeze your glutes. Pull
your hands towards your face, trying to get
the cable to the level of your forehead. As
you do so, pull back with both your elbows
and hands, such that at the end position your
arms are positioned in a “biceps flexing” pose
at a 90 degree angle with your hands directly
over your elbows. From here, slowly raise your
arms up into a Y position and then back down.
Then, straighten your arms back to the starting
position.

STEP 2
ADDITIONAL TIPS

If using a band, you would execute this the exact

same way, and simply use a wide overhand grip on
the band. The band will be quite challenging from
even just a few steps away, so position yourself
relatively closer to the band where there isn’t as
much tension.

STEP 2

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B1. DUMBBELL ROMANIAN DEADLIFT

STEP 1

STEP 1: SETUP
Grab a pair of dumbbells, hold them by your sides, and
take a shoulder-width stance with your feet pointed
slightly outwards at about a 15 degree angle.

STEP 2 STEP 2
Contract your abs, take a deep breath in through your
nose, then descend by pushing your hips straight back.
Keep just a very slight bend at your knees and keep the
bar as close to your body as possible, ideally right above
the middle of your feet. As you descend, your hands
should move from a neutral position at your sides to
your palms facing towards you with the dumbbells held
horizontally in front of your legs. Lower the dumbbells
only until the point where you can’t push your hips back
without your lower back starting to round, usually at
knee level or mid-shin level.
STEP 2

STEP 3
Keep your core braced and then exhale as you reverse
the motion by pushing your hips forward and then
rotating the dumbbells back into the starting position
by your sides. Once your legs are fully straight, repeat
for another rep. Spend about 2-3 seconds on slowly
controlling the weight down, and then about 1 second to
bring the weight back up.

STEP 3
ADDITIONAL TIPS

To better engage the hamstrings, you can think

about pulling the floor back with your heels as you
come up.

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B2. WALKING LUNGES
(QUAD-FOCUSED)

STEP 1

STEP 1: SETUP
With a pair of dumbbells held down by your
sides, stand straight with your feet together.
Brace your core.

STEP 2
Take a step forward with one leg, plant the front STEP 2
leg, and then sink down into a lunge position
by driving the knee of your front leg forward
towards your toes. You should travel down and
slightly forwards. Continue descending until
your front thigh is at least parallel to the floor
and the knee of your back leg should be almost
touching the floor. From here, pause briefly, and
then extend your front leg to push your body
STEP 2
straight up with your feet back together. Take
the next step with the other leg and continue
alternating until you finish the desired number
of reps on each leg.

ADDITIONAL TIPS
STEP 2
Avoid relying too much on your back leg to push
the weight up. Instead, think of your back leg as a
kickstand for balance. Keep 80-90% of the weight
in your front leg, and just 10-20% of the weight in
your back leg.

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C1. SEATED LEG CURLS

STEP 1

STEP 1: SETUP
Set up your back rest so that when you
sit down, your knees are aligned directly
beside the pivot point of the machine.
For most people, your knees should end
up just past the edge of the seat. Next,
adjust the height of your foot pad so that
when you’re seated, your legs are in just STEP 1
a slightly bent position. The pad should
also be resting just above the back of
your heels.

STEP 2
Grab the handles on the side of the
machine and pull up on them by engaging
your lats. Brace your core, and then
STEP 2
while keeping your toes pointed straight
up, pull the weight as far down as you can
using your hamstrings. Slowly control the
weight back close to the starting position
with your legs almost fully extended, and
then repeat for another rep.

ADDITIONAL TIP
STEP 2
Avoid fully extending your legs at the
top position. The first 15 degrees or so
of the movement actually involves more
of the calves, so cut the range of motion
short slightly by stopping each rep a
little before your legs are completely
straightened at the top position.

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C2. SEATED LEG EXTENSIONS

STEP 1

STEP 1: SETUP
STEP 1
Set up your back rest so that when you sit
down, your knees are aligned directly beside
the pivot point of the machine. For most
people, your knees should end up just past
the edge of the seat. Next, adjust the height of
your foot pad so that when you’re seated, your
legs are at a roughly 90 degree angle with the
pad resting just above your ankle.
STEP 2
STEP 2
Grab the handles on the side of the machine
and pull up on them by engaging your lats.
Brace your core, and then while keeping your
toes pointed straight up, use your quads to
extend your legs straight forward. As you do
so, keep your knees facing forward rather than
rotating them in or outwards. Extend as far up
as you can, pause briefly at the top, and then
STEP 2
control the weight all the way back down to
the starting position and repeat.

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LOWER BODY 1: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Quad-Focused Leg Press https://youtu.be/0nrW-q7-WRQ

Smith Machine Squat https://youtu.be/zSVi51Jp3eI

Barbell Back Box Squat* https://youtu.be/QryQO4VuPK8

Barbell Back Squat
Weighted Step-Ups* https://youtu.be/Cjc3AgmdtlA

Dumbbell Goblet Squat* https://youtu.be/nYDEYFXN2Rs

Bulgarian Split Squat (quad focus) https://youtu.be/r9XtxWSTlcg

Bent Over Dumbbell Face Pulls https://youtu.be/kA415Unr-_E

Standing Face Pulls (Weighted) Prone Arm Circles https://youtu.be/6D-4V_M8RJA

Wall Slides https://youtu.be/x4zjfuLXHVk

Barbell Romanian Deadlift https://youtu.be/Q-2telZDPRw

Dumbbell Romanian Deadlift
Hyperextensions (back/hamstring) https://youtu.be/RU5d2H_OmSc

Heel Elevated Split Squat https://youtu.be/bJE0-eZLa6E

Bulgarian Split Squat (quad focus) https://youtu.be/r9XtxWSTlcg

Walking Lunges (quad focus)
Reverse Lunges* https://youtu.be/AUEGDvCrQJA

Weighted Step-Ups* https://youtu.be/Cjc3AgmdtlA

Lying Leg Curls https://youtu.be/aYy3alWRDmk

Seated Leg Curls Swiss Ball Leg Curls https://youtu.be/uRBpd65dbYs

Dumbbell Lying Leg Curls https://youtu.be/Ot1MZipNLOQ

Sissy Squat https://youtu.be/3SeCC8ABZ_Q

Seated Leg Extensions Heel Elevated Goblet Squat https://youtu.be/l9crMLuT4II

Reverse Lunges* https://youtu.be/AUEGDvCrQJA

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UPPER BODY 2
TIME-SAVING WORKOUT ROUTINE / 4-DAY

UPPER BODY 2 WORKOUT ~25 minutes

Exercise Sets Reps Notes Rest (min)

Set bench 1-2 notches up
A1. Low Incline
3 8-10 from bottom, keep chest up,
Dumbbell Press
SUPERSET A

Perform both exercises

avoid flaring elbows out.
back to back with no
more than 1 minute
A2. Chest Supported Set bench 2 notches up
rest between them.
Dumbbell Row 3 10-12 from bottom, pull elbows
(Lat-Focused) towards back pockets.

Keep chest up, avoid flaring

B1. Flat Dumbbell Press 3 8-10 elbows out, control the
SUPERSET B

Perform both exercises

weight up and down.
back to back with no
more than 1 minute
Set bench 2 notches up from
B2. Chest Supported rest between them.
3 10-15 bottom, pull with elbows
Dumbbell Rear Delt Row
at 45 degree angle.

Use hammer grip, pull up

8-10 each
C1. Hammer Curls 3 and across chest, alternate
SUPERSET C

arm Perform both exercises

arms each rep.
back to back with no
more than 1 minute
Set bench to 45 degrees,
C2. Incline Dumbbell rest between them.
3 10-15 move arms parallel to torso,
Overhead Extensions
keep elbow locked.

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A1. LOW INCLINE DUMBBELL PRESS

STEP 1

STEP 1: SETUP
Set up an incline bench to about 15 to 30
degrees, typically the first to second notch up STEP 1
from the bottom. Grab a pair of dumbbells and
sit on the bench. Kick up the dumbbells one at
a time to get them into position with your arms
straight over your body. Pull your shoulder
blades down away from your ears and pinch
them together to create a small space between
your lower back and the bench. Firmly plant
your feet on the ground.
STEP 1
STEP 2
Brace your core and then control the weight
down by dropping your elbows to about a 45
to 60 degree angle from your torso. Allow your
hands to naturally turn in slightly. Continue
lowering until the weights reach around the
level of your chest, or as low as is comfortable STEP 2
for you.

STEP 3
Use your chest to push the weight back up until
your arms are fully locked out and directly over
your shoulders. Think about pulling your arms
together as if you were trying to touch your
biceps together to move the weight up.

STEP 3

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TIME-SAVING WORKOUT ROUTINE / 4-DAY
A2. CHEST SUPPORTED DUMBBELL ROW
(LAT-FOCUSED)

STEP 1

STEP 1: SETUP
Set up an incline bench to an angle of about
30 degrees, typically the second notch up
from the bottom. Grab a pair of dumbbells
and lay your chest on the bench so that STEP 1
your head extends off the end of the bench
with your arms hanging down by your sides.
Plant the balls of your feet firmly into the
ground with your legs fully straightened or
slightly bent.

STEP 2
Bring your shoulders down and away from STEP 2
your ears, squeeze your glutes, and flex your
abs. From here, pull the weight towards
your hips. Keep your elbows tucked close to
your sides as you do this to better engage
the lats. Continue pulling until your upper
arm is parallel with your torso. Control the
weight back down to the starting position,
and then go into your next rep.

STEP 2
ADDITIONAL TIPS

To best engage your lats, try using a

thumbless grip and think about pulling with
your elbows rather than with your hands.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

B1. FLAT DUMBBELL PRESS

STEP 1

STEP 1 SETUP
Grab a pair of dumbbells and sit on the edge
of a flat bench. Kick up the dumbbells one
at a time as you lay back on the bench to get
them into position with your arms straight
over your shoulders. Pull your shoulder
blades down away from your ears and STEP 1
pinch them together to create a small space
between your lower back and the bench.
Firmly plant your feet on the ground.

STEP 2
Brace your core and then control the weight
down by dropping your elbows to about
a 45 to 60 degree angle from your torso. STEP 2
Allow your hands to naturally turn in slightly.
Continue lowering until the weights reach
around the level of your torso, or as low as is
comfortable for you.

STEP 3 STEP 3
Use your chest to push the weight back
up until your arms are fully locked out and
directly over your shoulders. Think about
pulling your arms together as if you were
trying to touch your biceps together to move
the weight up.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

B2. CHEST SUPPORTED DUMBBELL REAR DELT ROW

STEP 1

STEP 1: SETUP
Set up an incline bench to an angle of
about 30 degrees, typically the second
notch up from the bottom. Grab a pair
of dumbbells and lay your chest on the
bench so that your head extends off the
end of the bench with your arms hanging
down by your sides. Plant the balls of STEP 1
your feet firmly into the ground with
your legs fully straightened or slightly
bent.

STEP 2
Bring your shoulders down and away
from your ears, squeeze your glutes,
and flex your abs. From here, pull your
elbows back behind your body at about STEP 2
a 45 degree angle away from your torso.
Continue pulling as far back as you can.
Pause briefly at the end position, control
the weight back down to the starting
position with your arms straight, and
then go into your next rep.

ADDITIONAL TIPS TIPS

To best engage your rear delts, try using

a thumbless grip and think about pulling
with your elbows rather than with your
hands. Keep your elbows angled out
at about 45 degrees for best rear delt
activation.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

C1. HAMMER CURLS

STEP 1

STEP 1: SETUP
Grab a pair of dumbbells and stand with
your arms straight down by your sides. STEP 2

STEP 2: EXECUTION
Brace your core, and then while keeping
a neutral grip on the dumbbell as if you
were holding a hammer, curl your hand
up and slightly in across your chest one
arm at a time. You’ll alternate between
arms each rep. As you curl, keep your
elbow locked in place and control the
weight all the way up and all the way
down until your arm fully straightens.
Keep your hand in the neutral grip STEP 2
throughout.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

C2. INCLINE DUMBBELL OVERHEAD EXTENSIONS

STEP 1

STEP 1: SETUP
Set up an adjustable bench to an incline
STEP 1
of about 45 degrees, which is typically
2-3 notches up from the bottom
position. Grab a pair of dumbbells and
lay your back onto the bench with your
arms straight over your shoulders and
palms facing in towards each other.
Brace your core, flatten your lower
back against the bench, and then while
keeping your arms straight, move them
back until they are parallel with your STEP 2
torso and lock them in this position.

STEP 2: EXECUTION
Keep your elbows locked and then bend
your forearms back behind your head
as far as you can. Extend your forearms
straight without moving your elbows to
get back into the starting position and STEP 2
then repeat for more reps.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

UPPER BODY 2: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Incline Machine Chest Press https://youtu.be/abc1fisYB3w

Low Incline Smith Machine Press https://youtu.be/R53nThQcdZo

Low Incline Dumbbell Press Low Incline Barbell Press https://youtu.be/jW4j7FoqudI

Low Incline Cable Press https://youtu.be/6qV1WZ_z0u0

(Banded) Decline Push-Ups https://youtu.be/LdahU9kB-u0

Lat Focused Cable Row https://youtu.be/ZaEnZ47cDTk

Chest Supported DB Row (lat focus) Barbell Row (lat focus) https://youtu.be/tS5lKXxtNvE

Half-Kneeling Cable Row https://youtu.be/tTev-zsqR4A

Barbell Bench Press https://youtu.be/pCGVSBk0bIQ

Flat Machine Chest Press (Alternatives) https://youtu.be/sO8lFa9CidE

Flat Smith Machine Chest
Flat Dumbbell Press https://youtu.be/3Z3C44SXSQE
Press (Alternatives)
Seated Flat Cable Press (Alternatives) https://youtu.be/hPpNTAEDnxM

Neutral Grip DB Press* (Alternatives) https://youtu.be/N-kUwH1uf9c

Rear Delt Cable Row https://youtu.be/k9G7BykDD4o

Chest Supported DB Rear Delt Row Rear Delt Cable Fly https://youtu.be/2Xepcd9FYvE

Barbell Row (mid/upper back) https://youtu.be/FTCmwlfZ29A

Hammer Curls Rope Cable Curls (neutral grip) https://youtu.be/0vEzBCydrU0

Overhead Rope Extensions https://youtu.be/7yoTblFCUQM

Cable Pushdowns* https://youtu.be/MlfCS_7ZLXA

Incline DB Overhead Extensions
Incline Barbell Skullcrushers https://youtu.be/XgwPiPY4vCI

Cross Cable Tricep Extensions https://youtu.be/Fua2QlXnn6Y

@JEREMYETHIER 33
LOWER BODY 2
TIME-SAVING WORKOUT ROUTINE / 4-DAY

LOWER BODY 2 (GLUTE FOCUSED) ~25 minutes

Exercise Sets Reps Notes Rest (min)

Barbell Deadlift 3 6-8 2-3 min rest between sets 2-3 min rest between sets

Stand on weight plate, take long

A1. Front Foot Elevated 8-10 per
3 step backward, lean torso forward
Reverse Lunges
SUPERSET A

side Perform both exercises

slightly, alternate legs each rep.
back to back with no
more than 1 minute
Feet hip width apart, elevate
A2. Standing Weighted Calf rest between them.
3 10-15 toes on weight plate,
Raises (barbell or dumbbell)
press up on big toes.

Squeeze glutes hard, knees 90

B1. Barbell Hip Thrust 3 10-15 degrees at top position, don't
SUPERSET B

go all the way down each rep. Perform both exercises

back to back with no
Wrap resistance band around more than 1 minute
knees, sit at edge of a bench rest between them.
B2. Banded Hip Abductions 3 12
with knees together, push
knees out and squeeze glutes.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

BARBELL DEADLIFT
For the barbell deadlift, since the exercise is quite technical, it is
recommended that you watch the exercise tutorial video. STEP 1

STEP 1: SETUP
We’re going to cover the conventional deadlift, which involves a fairly
narrow stance.
Start with a barbell on the ground. If you have access to big bumper plates,
load the bar with those. If you aren’t going to be using any weight or only
have access to smaller weight plates, either elevate the bar onto a rack,
weight stack, or any elevated platform so that the bar starts at about the
level of your shins.
Stand under the bar with your feet about hip-width apart and toes pointed STEP 2
outwards slightly. When you look down at the bar, it should be directly
over your midfoot. Get down to grip the bar by pushing your hips back
with a slight bend in your knees. Keep your back straight as you do so,
and continue lowering until you’re able to reach the bar. With your arms
straight, grip the bar with an overhand grip that’s about shoulder-width
apart, which should be just outside of your knees. Bring the bar as close
to your shins as possible and tuck your chin down to align your neck with
your spine by gazing at the floor just a few feet in front of you.

STEP 2
Stabilize your body by thinking about bending the bar in half towards you
by engaging your lat muscles, and then pull your chest up and hips down
to wedge yourself into the bar. From here, brace your core and pull the STEP 2
slack out of the bar by lightly pulling up against it and pushing your feet
away from the floor.
From here, while maintaining a straight back and keeping your chest up,
pull up on the bar while pushing your feet down against the floor. As you
do so, the bar should travel in a perfectly straight line up over your midfoot
and should be kept as close to your body as possible. Once the weight
passes your knees, drive your hips forward and squeeze your glutes to
finish the lift. From here, control the weight back down by first pushing
your hips back and then once the weight passes your knees, bending
your knees until the weights touch the ground. Again, keep the bar as
close to your thighs and knees as possible as you do so. You can choose to
either perform touch and go reps, just lightly tapping the ground with the
weights each rep, or you can choose to let the weights fully settle on the
ground and reset your form before going into the next rep.
STEP 2
ADDITIONAL TIPS
If you still have trouble with rounding your back as you pull, try
lightening the weight and also consider elevating the starting
position onto weight plates to shorten the range of motion. This
is especially helpful for taller individuals or those with certain hip
structures that make getting into the deadlift position difficult. You
don’t need to lift from the floor unless you’re planning to compete as
a powerlifter.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

A1. FRONT FOOT ELEVATED REVERSE LUNGES

STEP 1

STEP 1: SETUP
Grab a pair of dumbbells and stand with
your feet together on a small elevated
platform like a weight plate. Brace your
core.

STEP 2
STEP 2
While keeping your front leg planted on
the platform, take a long step backwards
with your other leg and sink down into a
lunge position by driving the knee of your
back leg towards the ground. Keep your
back neutral and lean your torso forward
slightly by about 20 degrees to better
engage the glutes. Continue descending
until your back knee almost touches the
ground. Pause briefly in this position, and STEP 2
then push through the heel of your front
leg to drive your hips forward, raising your
body up back into the starting position
with your feet together. Take your next
step back with the other leg and continue
alternating until you finish the desired
number of reps on each leg.

STEP 2
ADDITIONAL TIPS

Avoid relying too much on your back leg

to push your body up. Instead, after taking
your step back, think of your back leg as a
kickstand for balance and don’t rely on it
too much to kick yourself back up.

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TIME-SAVING WORKOUT ROUTINE / 4-DAY
A2. STANDING WEIGHTED CALF RAISES
(BARBELL OR DUMBBELL)

STEP 1

STEP 1: SETUP
You can perform this movement either using a
weighted barbell or with a pair of dumbbells in STEP 2
each hand. Grab a pair of dumbbells and place
your feet about hip width apart facing forwards.

STEP 2
Brace your core and then push straight up onto
your toes as far as you can, keeping most of
the pressure on your big toes. Then, control
your heel slowly back down until they touch
the ground, and repeat. Once you get good at STEP 2
this, you can progress it by adding a small 5 or
10 lb weight plate under each of your toes and
perform it on there. Once you get good at that,
you can use a larger weight plate or an elevated
platform for a greater range of motion. It can
be hard to balance so just be cautious when
performing this so you don’t fall over. The same
also applies if you were using barbells.

PROGRESSION

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TIME-SAVING WORKOUT ROUTINE / 4-DAY

B1. BARBELL HIP THRUST

For the barbell hip thrust, since the exercise is
quite technical, it is recommended that you watch
the exercise tutorial video. STEP 1

STEP 1: SETUP
Grab a bench or any soft elevated platform that’s
about the height of your knees or shins. If needed,
put a pair of heavy weight plates behind it to
prevent it from sliding back as you perform the
movement. Next, grab a barbell, and load each side
with weight, ideally using the bigger bumper plates
STEP 1
if your gym has those available. If you’re new to this
movement, use just the barbell with no weight at
first. You’ll also want to use a thick pad or towel and
wrap it around the middle of the barbell for comfort.
Lay down with your upper back against the bench
and the bar sitting over your hips and your hands
holding the bar with an overhand grip just outside
your legs. From here, set your feet. You want them
positioned such that at the top of the hip thrust your STEP 2
knees are bent at a 90 degree angle and your shins
are vertical straight on top of your feet. Try a few
reps without weight to find the sweet spot position
for you. Once you’ve found the right distance, set
your feet at about shoulder-width apart or slightly
wider, with your toes pointed out at a slight angle.

STEP 2
Tuck your chin down and brace your core. Before
STEP 2
initiating the thrust, squeeze your glutes. Then,
while keeping your head and hips in a straight line,
continue squeezing your glutes as you push through
your heels to drive your hips forward to the top
position, moving the weight straight up. At the top
position, keep your core braced and pause for a
second or two while continuing to squeeze your
glutes. Control the weight back down by slowly
lowering your butt down towards the ground,
stopping at about halfway up from the bottom
position and then repeating for another rep.

@JEREMYETHIER 39
TIME-SAVING WORKOUT ROUTINE / 4-DAY

B2. BANDED HIP ABDUCTIONS

STEP 1

STEP 1: SETUP
Using a Built With Science mini band or a mini
band of your own, wrap it around your knees
and sit at the edge of a bench with your knees
together and feet just outside shoulder width
apart and toes pointed out slightly. You can lean
STEP 2
back and hold the bench behind you for support.

STEP 2: EXECUTION
Brace your core and using your upper glute
muscles, push your knees out against the
band as far as you can while keeping your feet
planted. Pause at the end position for a second
or two and then bring your knees back together
before repeating for another rep. TIPS

ADDITIONAL TIPS

If a bench isn’t available, you can do these

standing up. Stand with your feet together, knees
slightly bent and torso bent over about 20 degrees
forward. Take a step up laterally to your side using
your glutes, and then follow up with another
step laterally by the other leg. Continue walking
laterally until you perform the desired number of TIPS
reps for the one side before switching and walking
the other way.
Wrapping the band around your knees makes it
easier, and wrapping it around your ankles will
make it harder.

@JEREMYETHIER 40
TIME-SAVING WORKOUT ROUTINE / 4-DAY

LOWER BODY 2: EXERCISE ALTERNATIVES

EXERCISE EXERCISE ALTERNATIVES WATCH ON YOUTUBE
Sumo Deadlift* https://youtu.be/9rXKd-_DaRs

Trap Bar Deadlift* https://youtu.be/5mnlJtf-7WM

Barbell Deadlift Dumbbell Romanian Deadlift https://youtu.be/Xu4DxwKWzl4

Hyperextensions (back/hamstring) https://youtu.be/RU5d2H_OmSc

Glute Focused Leg Press https://youtu.be/p13BNdwR93A

Bulgarian Split Squat (glute focus) https://youtu.be/sqadB2rroz0

Reverse Lunges* https://youtu.be/AUEGDvCrQJA

Front Foot Elevated Reverse Lunges
Weighted Step-Ups* https://youtu.be/Cjc3AgmdtlA

Single-Leg Leg Press https://youtu.be/hdioTTf8qdw

Single Leg Weighted Calf Raise https://youtu.be/cRKA_Qdut7I

Toes-Elevated Smith
Standing Weighted Calf Raise https://youtu.be/_ChZv2iluM8
Machine Calf Raise
Leg Press Calf Raise https://youtu.be/s8yUXsZrgE0

Smith Machine Hip Thrust https://youtu.be/srYETmyq3_c

(Weighted) Single Leg Hip Thrusts https://youtu.be/FKD9-qezw08

Barbell Hip Thrust
Hyperextensions (glute focus) https://youtu.be/bsXgCaIIwCg

Reverse Hyperextensions https://youtu.be/yRvF177yb88

Side Lying Hip Raise https://youtu.be/ZieZ6pjc4fQ

Banded Hip Abductions
Side Lying Leg Raise https://youtu.be/ht3Ayrre2HA

@JEREMYETHIER 41
TIME-SAVING WORKOUT ROUTINE / 4-DAY

ADDITIONAL COMMENTS
For inquiries or customer support, email [email protected].
For exercise tutorials of the other exercises in this program, please
visit the exercise tutorial section of your program where in-
depth videos are provided for each.
After completion of this program, feel free to repeat the
program or use any of the other free time saving workout
PDF options that are available at
https://builtwithscience.com/freetimesavingworkouts
While this workout routine is a great start, it will only get you
so far.
If you want to maximize your results, you need a program
that is customized around YOU and your body.
You’ll get faster results and avoid “wasting time”
using a workout routine that may not be optimally
designed for you.
So if you’re someone who wants to fast-track
your results and do everything you can to get the
best results possible, then we highly recommend
taking a look at our science-based programs.
To get started today, click the link below to take
our 60-second quiz to create the best program
for you and your body:

CLICK HERE TO JOIN TODAY!

Regardless of what you choose, you need to
prioritize getting stronger on your lifts and
progressively overloading every single week.
So push yourself!
Enjoy!

@JEREMYETHIER 42
TIME-SAVING WORKOUT ROUTINE / 4-DAY

DISCLAIMER
The content provided in this PDF is for informa- Please note the following:
tional and educational purposes only. Jeremy
• any and all exercise that you do as a result of
Ethier is not a medical doctor, psychologist, thera-
what you read in this PDF shall be performed
pist, nutritionist, or registered dietitian. The con-
solely at your own risk;
tents of this document should not be construed
as medical, psychological, dietary, nutritional, • any and all meal plans that you follow or ad-
or healthcare advice of any kind. The contents here to as a result of what you read in this PDF
of this document are not intended to diagnose, shall be used solely at your own risk; and
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dieti- • any and all foods or beverages that you con-
tian, nutritionist, or other qualified healthcare sume as a result of what you read in this PDF
professional’s advice. You should always consult shall be consumed solely at your own risk.
your physician, dietitian, or other qualified health- No part of this report may be reproduced or
care professional on any matters regarding your transmitted in any form whatsoever, electronic or
health, engagement in physical activity, and/or mechanical, including photocopying, recording, or
diet before starting any fitness program or meal by any informational storage or retrieval system
plan to determine if it is suitable for your needs. without the express written, dated, and signed
This is especially important if you (or your family permission from the author (Jeremy Ethier). All
members) have a history of high blood pressure or copyrights are reserved.
heart disease, if you have ever experienced chest Built With Science™
pain while exercising, or if you have experienced may not be copied or
chest pain in the past month when not engaged used for any purpose
in physical activity. You should also consult your without express
physician, dietitian, or other qualified healthcare written consent.
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provid-
er advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Cana-
da and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.

@JEREMYETHIER 43
Time-Saving Workout routine / 4-day