Module 28: The 60/20 Workout (my fav?)
A very wise strong man was once asked if he could only do 1 workout for the rest of his life, what would it be?
After careful consideration, the man outlined a workout program that was virtually identical to "The 60/20" workout.
This workout will give you everything -- strength, power, mass, conditioning -- and all in just 20 minutes.
Here it is:
The 60/20 Workout
This is my favorite routine to use when I need to get results in a hurry.
The concept is simple: You load up a barbell with a given weight and then attempt to get 60 reps in 20 minutes. If you are able to train 5 days a week, then you will simply perform
one 20 minute workout per training day.
If you are only able to train 2 or 3x a week, then you will perform two 20 minute blocks per training session.
one 20 minute workout per training day.
If you are only able to train 2 or 3x a week, then you will perform two 20 minute blocks per training session.
Here are some of my favorite ways to use this routine:
If you are able to train 5x a week (Mon – Friday):
Monday: 60/20 Barbell Squats
Tuesday: 60/20 Close Grip Bench Press
Wednesday: 60/20 Power Cleans
Thursday: 60/20 Close Grip Weighted Chins
Friday: 60/20 Deadlifts
So let's use Monday as an example. You first do a general warm-up and then head to the squat rack. Warm up with some lighter weights and then move to your working weight. Typically you will want to select a weight that would allow you to get between 7-10 reps if you trying to get as many reps as possible in one set.
Let's say you are good for 10 reps with 315lbs so you decide to use 315lbs. You will set a timer (or just check the clock) for 20 minutes and then it's your goal to get 60 reps. You can break up the reps any way you want.
Most often people will knock out around 10 reps with their first set,
take a quick break, try and get a few sets of 7, a few sets of 5, and by the
end you'll be grinding out singles.
take a quick break, try and get a few sets of 7, a few sets of 5, and by the
end you'll be grinding out singles.
Because we are dealing with a tight timeline, it is actually better to be too aggressive rather than too conservative. If you are actually able to complete all 60 reps in 20 minutes, you went too light.
But if you are only able to do 30 reps in 20 minutes you went too heavy. The sweet spot is a
weight that allows you to get somewhere around 45 – 55 reps in 20
minutes.
weight that allows you to get somewhere around 45 – 55 reps in 20
minutes.
Again, you are TRYING to get 60 but it is better to bust your ass and only get 55 rather than getting all 60 and realizing you went way too light. If you get all 60 reps, plan to increase the weight next time. If you didn't get all 60 reps, keep the weight the same next time you perform this exercise and attempt to get more reps.
Split for someone training 3x per week:
Monday: Barbell Squats & CG Bench Press (60/20 for each, so
essentially a 40 minute workout.)
Wednesday: CG Weighed Chins& Deadlifts
Friday: Power Cleans & Weighted Dips
Those are my two favorite splits. Obviously they are barbell-based as that's what I feel is most effective given 20 minutes.
But if barbells are not an option for you due to circumstances of injury, you can easily swap out dumbbells or machine variations.
Just try to focus on compound exercises and stick with the rule of
shooting for 60 reps in 20 minutes.
shooting for 60 reps in 20 minutes.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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