Six Week Plan for Busy Times

This program is designed to be a short term plan for the intermediate (non-beginner) that can be used during a busy time in life that lasts approximately 4-6 weeks or so. 

The workout consists of 4 main parts:
RAMP (range of motion, activation and movement prep)
Core training
Strength work - working up to one heavy set and then doing a back-off set for max reps
Resistance training Circuit: a density block where you perform as many sets as you can in a short period of time

Workout including warm-ups will be 30 - 40mins

Weekly, we are using what we call an A/B split. It is two different full body sessions that are designed to be alternated 2-3 days per week. For example, if you have 3 days to devote to training your schedule for the each phase of training would be structured as follows (this can be also done on a Tuesday/Thursday/Saturday schedule as well of course):

Week #1
Mon: Session A
Tues: OFF
Wed: Session B
Thurs: OFF
Fri: Session A

Week #2
Mon: Session B
Tue: OFF
Wed: Session A
Thurs: OFF
Friday: Session B

Ideally, you will want to perform your resistance training session on non-consecutive days.
 

You can perform two days in a row if needed, just do NOT do 3 days in a row such as 

The goals are to increase the number of reps in the back off set with good technique and do more total work in the resistance training  density blocks.