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Workout Plan For The Working Man: Build Muscle And Burn Fat Fast

workout plan for the working man

Not everyone has the luxury to go to the gym anytime they please. Most of us have jobs and work 40 plus hours a week. It can get tiring between your career and other areas of your life, which get in the way of your fitness goals. Here is a simple yet effective philosophy to be able to get a great looking body and manage your life effortlessly.


Just to make it easier I will base this workout plan on the nine to fiver or the wake up and go to work crowd.


3 -4 days a week workout plan

I know you can get to the gym 3 days a week right?

Let’s start when you wake up.

Wake up and go to work. Don’t waste your time on getting breakfast or preparing anything.

You should buy a lot of fruit.

Fruit is great to grab on the go. A banana or an apple. Grab a piece of fruit and get to work.



Drink water. Drinks lot of water daily actually. You should be drinking a gallon to 2 gallons of water daily.

Do not worry about breakfast. Actually fuck breakfast! You need to get to work and that time you prepared your breakfast or went to the store to buy it, you could of gotten an extra 30-60 minutes of sleep.


And yes…

Get lots of sleep. You should be getting 8-9 hours of sleep. If you want to build muscle and lose fat it is so important. Sleep is the most over looked advice to getting your perfect physique.

Now you got your fruit to go. But don’t eat it! Save it for later. Just sip on coffee, green tea, seltzer, or regular tea with no sugar!

This will take 1-2 weeks to get use to if you are an avid breakfast eater but it will be worth it.

You want to just get to work and actually work. Wait to eat till it is lunch time. It is usually 4 hours into work until it is lunch time. Most jobs have set hours for when you go to lunch.

Use the fruit if you get hungry before then. That fruit along with coffee, tea etc. will make it easy to push not eating a real meal till lunch.


So it’s lunch time!

Eat something healthy. I know it’s good advice right? But yes it is. You should be eating healthy and try to stay away from a massive amount of carbs.


Lunch ideas

  • A protein over a big salad
  • A protein and vegetables

Stay away from the bread. No sandwiches. Enough said.

Get creative.

Now you are back to work and ready to go home.

When you get home it’s time for the gym.

3-4 days a week. Workout every other day.


Full body workout

5×5 workout plan

Reverse pyramid training( heaviest weight first then work your way down)

  • Squats 5×5
  • Standing shoulder press 5×5
  • Bent over rows 5×5
  • Incline bench press 5×5
  • Bicep barbell curls/ skull crushers- work arms as one muscle 5×5 drop set for maximum effect mixed with some high volume

If you already have a low body fat percentage I would recommend a 8-12 rep range.

If you have much fat to lose you should add HIIT in at the end of workout. Depending on your goals will depend on what and how you should workout.

Abs should be trained every workout as well.

A good system is to work out your abs and skip HIIT then the next workout do HIIT and skip abs.

Although, I would fit training abs in every time at the gym.

The Abdominal should be trained every other day.

Different strokes for different folks. Some exercises will work better than others for each individual. Personal training is personal so if you do want a personal assessment on what you should do, Contact me as soon as possible for the fastest results possible.


Now after the gym it’s time to eat!


Keep it healthy. After a weight training workout you must add carbs to your meal. Carb backloading works wonders for muscle building.

After workout carb examples:

  • Brown rice
  • Sweet potatoes
  • Baked potatoes

In between meals you can add a protein bar, protein shake, fruit, almonds or sometimes coffee and tea.

For the working man looking to lose fat and gain muscle I would recommend two big meals and a snack or two if needed.

On no work out days I would still eat healthy and try to keep carbs low. You can still have carbs on off days but keeping them low will keep insulin levels low. You want to burn fat in and out the gym as much as possible.

A man needs to work to make a living. If you working that 9-5 struggle with a family it gets hard to find time for yourself. This is an effective way to get that great body in the least amount of effort. You don’t have time to eat 6 small meals a day and you don’t need to.

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