45-Minute Hypertrophy

Who it’s for

Short on time, but still need to build muscle.

How it works

Antagonist supersets, isolation drop sets, cluster sets. This isn't a compromise on results, but a time-saving strategy: meta-analyses show supersets significantly shorten workouts while delivering equal muscle growth, and the same holds for drop sets—the same hypertrophy in half or a third of the time.

Weekly layout

How load increases

Double progression within an 8–15 rep range. Drop sets: minus 20% per step, max three steps—beyond that, there's no added benefit. Rest 60–90 seconds between superset exercises, 2 minutes between main sets.

Deload

Every 6th week: half the sets.