The Best Workout Template for Busy Professionals

One of the most common excuses for adults not exercising is “I’m too busy.” Another statement about working full-time and/or having kids is typically used right after that one to justify them not having time to workout.

While I’m not saying that being a full-time employee and a wife/husband with kids isn’t a ton of work (because it is), there’s still no excuse for not taking care of your body and health.

Busy professionals often struggle with “finding” the time to fit in a workout a few times per week when they should be making the time. Taking care of your body should be a priority, not something that’s tossed in throughout the week as an afterthought.

With all of this in mind, I’ve put together an easy-to-follow workout template for busy professionals to use. When used correctly (consistency, good form, proper diet, etc.), this program can be very effective. I know because I’ve used it with many of my own clients over the last 15 years.

Workouts using this template will take only 30-45 minutes. While there is certainly nothing wrong with working out for a longer period of time, keeping the template under an hour encourages more drive to do it. There are absolutely no reasons why you can’t set aside at least 30 minutes for yourself a few times each week.

busy professional workout

The Template

  • A1. Lower Body Pull
  • B1. Upper Body Push
  • C1. Lower Body Push
  • D1. Upper Body Pull
  • E1. Abdominals

Perform 3 sets of 5-8 repetitions for each exercise. Rest 2-3 minutes in between each set. If you are doing a loaded carry for C1, do 3 sets of at least 15-20 yards. It’s also imperative that you go to failure on your third set.

There it is. Straight to-the-point with all of the major muscle groups getting work. The basic compound exercises like presses, pulls, and squats should be the focus of this program since it’s designed with efficiency in mind, but it’s fine to use isolation exercises if you desire. However, I’d recommend not using isolation exercises exclusively.

A1 and B1, and C1 and D1 can be set up as supersets. This means that they would be completed back-to-back with minimal rest in between. For example, you would perform the A1 exercise and immediately go to B1 after. Once you are done with both, rest 2-3 minutes and then start the next set.

easy workout template


Below are lists of exercises that can be used for each category of the template. Always be sure to start light and work your way up in weight when doing a new exercise.

Lower Body Pull Exercises:

  • Deadlift
  • Romanian Deadlift
  • Leg Curl Machine
  • Hip Thrust
  • Glute Ham Raise
  • Good Mornings

Upper Body Push Exercises:

  • Bench Press
  • Incline Bench Press
  • Machine Chest Press
  • Overhead Press
  • Push Press
  • Push Ups
  • Lateral Raises

Lower Body Push Exercises:

  • Squats
  • Belt Squats
  • Leg Press
  • Lunges
  • Split Squats
  • Leg Extension

Upper Body Pull Exercises:

  • Lat Pulldown
  • Dumbbell Row
  • Machine Rows
  • Cable Row
  • Pull Ups
  • Machine Pullover

Abdominal Exercises:

  • Farmer’s Walk
  • Suitcase Carry
  • Machine Crunch
  • Hanging Leg Raises
  • Plank or Side Plank
  • Reverse Crunch
dumbbell workout

Simply plug in the exercise you want for each category and follow the workout. You can, and should, switch out exercises for each category when doing the workout on different days. For example, your first workout of the week could utilize the barbell squat for your lower body push exercise and the second workout could use the leg press machine.

There are many other exercises and variations that could be used for each category. However, I’ve provided enough of the basics to keep you busy for a while. I recommend sticking with the same exercises of a given workout day for 4-6 weeks before switching them for new ones.

Try to get at least three of these workouts done every week with at least a day of rest in between. Staying committed to getting at least three workouts in will keep you on the right track to positive results.

Another factor that will keep you on the path to reaching your goals is eating right. A proper diet is necessary no matter what your goals are. You can exercise all you want, but if you’re not fueling your body properly, the exercise won’t show. You need to eat well to show well.


I hope this workout program inspires busy professionals to get to the gym and improve their health. Following the template above will ensure that you have a solid fitness training program in place. Stick with it, enjoy the benefits, and let me know how it goes!

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