Module 28: The 60/20 Workout (my fav?)
This is my favorite routine to use when I need to get results in a hurry.
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.
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.
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.
weight that allows you to get somewhere around 45 – 55 reps in 20
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.
shooting for 60 reps in 20 minutes.
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