Express 20

20 minutes flat, 3 times a week: the minimum dose that still produces results, provided every minute is programmed. That is exactly what this program does.

What the program includes

• 9 weeks · 3 x 20 min / week · All levels
• Equipment : none · timer essential
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Mastery (weeks 1 to 3) : Build technique, tempo and the superset reflex on the bilateral variations, the most stable ones. You learn two things at once: making every rep hard, and linking two exercises without degrading the second.
• Phase 2 · Leverage (weeks 4 to 6) : Same patterns, reduced leverage: 1.5 reps, feet elevated, split stances that are less stable. Each exercise gets harder without any load appearing, and the slot does not move: it is the reps that drop, not the clock.
• Phase 3 · Unilateral (weeks 7 to 9) : The peak of the block: one leg, one side, and density pushed to its maximum. It is the hardest phase, and it is meant to be. The clock, though, does not move a second.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.