Express 45

Real programming, packed into a lunch break. Supersets and density sets compress an hour of work into under 45 minutes, preparation included: timer in hand, nothing else to decide.

What the program includes

• 9 weeks · 3 sessions / week · All levels
• Equipment : none · timer advised
• 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: split stances, feet elevated, 1.5 reps. 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 arm, and density pushed to its maximum. It is the hardest phase, and it is meant to be. The clock, though, does not move an inch.

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.