People are chasing the perfect method in becoming strong. It really is simple. Train just hard enough to force an adaptation.

Have you seen the oldie and goldie 5-3-1 method made by Jim Wendler? The concept is simple. Train one major exercise really hard once a week and progress according to his system. Have you seen GSLP? Same concept but with more volume. This has been my lighthouse throughout my coaching career. Train hard when you want to grow everything else is just, fitness.

A few months ago I feel into major sickness and lost 10kg in 3 weeks. A lot of mass was lost. When I got out of the hospital I needed a training plan that gave me some muscle back. So I started  to sketch on a hypertrophy program which had to be shorter than 60 mins since to be honest I could not handle more volume.

With least effort in minimum time and most bang for the buck on my mind I created the program Functional Pump which is a four week, four sessions a week and 60 mins plan.

So how do you train with max outcome in minimum time? Here goes a simple example.

Monday
Unilateral squating/lunging and Pull-ups
Accessory
Midline

Tuesday
Deadlifting and military press
Accessory
Midline

Friday
Squatting and barbell rows
Accessory
Midline

Saturday
Goodmorning and benchpress
Accessory
Midline

The less time you have the more of the accessory and midline you reduce. If you only perform the first combo every session you _will_ grow. That is the beauty of this kind of layout.

Checkout the program here.