If you're juggling a demanding career, family, and social life, the last thing you need is a high-maintenance workout plan. At Todd Smith Fitness, we specialize in efficient muscle building—helping busy adults like you gain strength with smart, effective programming.
You don’t need to spend hours in the gym. In fact, just two focused workouts a week can drive real results. The key is training the posterior chain—your glutes, hamstrings, lats, and rear shoulders. These powerhouse muscles support posture, protect joints, and build a foundation of lasting strength.
TSF Tip: Forget "no pain, no gain." At TSF, we prioritize controlled movement, smart programming, and longevity.
How It Works: A Two-Day Muscle Plan That Fits Your Life
This plan is designed for micro-group training or solo workouts. You’ll train twice per week: one upper body day, one lower body day. Each session includes compound exercises with:
✅ Posterior chain activation for posture and injury prevention
✅ Joint-friendly movement for long-term training
✅ Minimal time commitment (45 minutes or less)
✅ Scalability—progress at your pace
We focus on technique, control, and consistency—not just chasing fatigue.
The Plan: Two Workouts, Full-Body Benefits
Day 1 – Upper Body Strength (Posterior Focus)
- Chest-Supported Row - Builds upper and mid-back strength while reducing spinal load
- Cable Face Pulls - Improves posture and shoulder health
- Neutral Grip Lat Pulldown - Safe, effective lat activation
- Incline Machine Chest Press or Push-ups - Pushing strength without shoulder stress
- Banded External Rotation - Rotator cuff stability (perfect for warm-up or cooldown)
Day 2 – Lower Body Strength (Posterior Focus)
- Glute Bridge or Hip Thrust - Builds foundational glute strength
- Seated or Standing Hamstring Curl - Supports hip/knee health and power
- Split Squat - Single-leg strength, balance, and core engagement
- Leg Press (Feet High) - Full lower-body strength with spine support
- Calf Raise (Seated or Standing) - Improves ankle strength and explosiveness
Pro Tip from TSF Coaches: These workouts are easy to adapt for micro-group training—just add rest intervals, alternate stations, and coaching feedback for next-level results.
Final Thought: Strength That Fits Your Life
You don’t need to train more. You need to train better. At TSF, we help busy professionals build strength that translates to real life—whether you’re chasing your kids, crushing work goals, or just feeling confident in your body.
Stick to the basics. Stay consistent. Progress safely.
Want this plan customized to you? Join a micro-group training session at TSF and get expert guidance every step of the way.
