I have thought about making short 20-30 min sessions at the gym happen - instead of waiting for the perfect opportunity (which seldom appears). Using various intensifying techniques I believe two excercises only will fulfill my purposes (ladders namely). Yes, I know a typical powerlifting day can consist of two excercises - My question is primarily motivated as a full body, most time efficient, cost-beneficial bang for the buck thing. Not really looking for HIT alternatives, as I have to be careful with my CNS stress levels these days. Strength is the priority.
What I’m actually considering is barbell squats as the perfect alternative for lower body. For upper body I’m leaning towards dumbbell pullovers - as I happen to love this excercise. Dips?
So, how would you do this? Any other fun or suitable suggestions/honorable mentions?
Work-out A: Squats & Pull-ups (done as a staggered super-set…ie: one set of squats, rest about 45secs then pull-ups, rest a minute or two then squats again) a handful or so sets a rep or two shy of failure.
Work-out B: OHP & Deadlift or sldl (same rep/set scheme as above).
This was Coach CT’s run at pretty much what you were asking. In the article he talks about why he chose the exercises and parameters he did, which might be helpful as you tweak your situation.