Today I'm sharing my workout routine that gets me in peak shape while working 12-hour days

It took me years to develop this routine and I’ll show you the scientific studies behind it later in the video.

But if you’re new here, I’m [NAME]

And I’ve helped countless of my students achieve their fitness goals with proven strategies.

So I call it the 4-2-1 routine, which is 4 days of lifting, 2 days of cardio, and 1 rest day.

Research shows that combining strength training, cardio, and proper rest leads to optimal fitness outcomes. It improves your heart's health, builds muscle, and prevents you from burning out.

And why 4 days of lifting, but not 3 or 5 days? Let me break down the science for you.

First, more training volume equals more muscle growth.

A meta-analysis found that higher training volumes led to continuous muscle growth without a clear upper limit.

So, in other words, as you go from zero sets per week to five sets, you'll see the greatest return on your investment. When you go from five sets to 10 sets, you'll still see robust muscle growth, but the benefit starts to level off a bit.

Second, training frequency matters

This study shows that the more frequently you train a muscle, the better your gains.

If you're doing 10 sets for a given muscle, spreading those sets across two sessions (5 sets each) is more effective than doing all 10 sets in one workout.

That's why I recommend training each muscle twice a week to maximize growth.

So how do you make the most of those 4 lifting days?

Prioritize compound movements.

Focus on squats, deadlifts, presses, and rows. These exercises activate multiple muscle groups and maximize your efficiency in the gym.

Aim for 6-12 reps per set to target both strength and muscle growth.