Minimum exercise, maximum results

This 4-day program from strength and conditioning specialist Chris Smith is built on the concept of "density training" and allows you to achieve maximum results in minimum time by training just four times per week.

You will train your upper and lower body twice per week, resting the remaining three days. Each workout lasts less than an hour, but they are extremely intense – your legs will shake and your forearms will burn.

The split looks like this: one lower body day focusing on quadriceps, a second focusing on hamstrings, and two upper body days: the first for shoulders and arms, the second for chest and back.

Each workout begins with a main exercise performed in a traditional manner: 4 sets of 8-10 reps. Then a timer starts: for each superset of two exercises, you perform the recommended number of reps for the first exercise, then the prescribed number for the second, rest briefly, and repeat the superset for 8 or 10 minutes.

The number of sets depends entirely on you – the less you get distracted, the more work you will complete. Your goal is to continually increase the total number of repetitions compared to your previous workout.

Rest between exercises within a superset is minimal, and full rest (2 minutes) only comes after completing all sets within the superset.

Choose a weight that allows you to complete the last repetition of each set with perfect form – cheating and rushing do not count. The workout requires complete concentration: no talking or distractions, just giving 100% effort.

Warm-up sets are not included in the program and should not be taken to failure.