Male
EXPRESS
At a glance
- Weeks
- 12
- Days a week
- 3–4
- Minutes a session
- 40
- Level
- All levels
- Where
- Gym or home
A time-efficient program for men needing max results fast. Full body workouts 3x/week, under 40 minutes, to build muscle or reduce body fat.
Written by Mark CarrollCo-FounderScience builds the body. I teach the tools and nutrition periodisation to rebuild your physique through biomechanics and progressive overload, without restrictive dieting. Elite results, made accessible and built to last
Program overview
Who's it for?
Busy men who need efficient training.
What makes it different:?
Full body workouts 3x/week, under 40 minutes each.
Primary Goal?
Muscle building or fat loss (time-efficient).
Description
EXPRESS is designed for anyone who needs to train efficiently, getting in and out of the gym in under 40 minutes. It's ideal for busy lifters who want to maximise results without wasting time on filler exercises or endless circuits. Each session is built around intelligent programming: compound movements that target multiple muscle groups, strategic supersets, and rest manipulation to increase training density. You'll train with purpose, even in a crowded gym, and still get the job done.
Difficulty
Suitable for all lifters
- Work at your own pace/progress
- Modify exercise for home or injury friendly options
- Exercise videos for instructions
Schedule
2 training splits available
- 4 days: 2 lower / 2 upper
- 3 days: full-body
Training split
12 weeks, in 3 four-week phases
- Lower body
- Upper body
- Rest
- Rest
- Lower body
- Upper body
- Rest
- Full body
- Rest
- Full body
- Rest
- Full body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
