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Posted by u/creatine_supremacy·

Emergency Programming: What Do I Do with Just 1 Day to Train?

TL;DR: Got only 1 day to train this week. How do I maximize that session for strength and hypertrophy?

Alright, listen up. I'm in a jam this week with only one day to train, and I need to make it count. I've been hitting the gym for 3 years and have tried all the programs, 5/3/1, GZCL, you name it. But now I'm facing this crunch time and I can't just do a lame-ass full body workout and call it a day.

So, what's the best way to structure this? My goal is to hit the big lifts hard and maybe squeeze in some hypertrophy stuff too. I was thinking about a heavy squat, bench, and deadlift combo, maybe even some accessory work like rows or dips if time allows. I mean, I gotta get the most out of that one session, right?

I read this study by Helms et al. that suggests you can maintain strength even with limited frequency as long as you maximize intensity during your sessions. So I'm considering a kind of 'mini-mega session' with AMRAPs and some RPE-based stuff for volume.

How do u guys usually tackle these one-off training situations? Do you focus on strength or hypertrophy? What kind of rep ranges do you favor? Or am I just overthinking this? Drop your thoughts, I need some fire here!

7 comments

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u/proteinpancakes22·

Ngl, I get super overwhelmed when I have just one day too! Last time, I went for a squat and bench day with a little accessory work and I felt amazing after. A mini circuit of deadlifts and some lightweight curls totally helped me. Just keep your intensity up!

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u/squat_and_sip·

I love the idea of maximizing your session! You might want to think about some mobility work beforehand. Incorporating yoga or dynamic stretches can help prevent injuries during those heavy lifts. It's all about keeping your body happy while you lift, you know?

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u/depressedlifter·

Look, if you're only hitting the gym once this week, go heavy or go home. Do your main lifts first, but don't waste your energy on accessory work unless you really have the time. AMRAPs are cute, but you might want to focus on getting those PRs instead. Nobody wants to be the guy who doesn't push their limits.

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u/cuttingseason_2024·

Facts, if you hit the big lifts hard, you can maintain strength even with that one session. I'd say hit your squat and deadlift first, then hit a bench press. For your accessory stuff, do some dips or rows, keep it simple but effective. And don't forget to track those macros, can't afford to lose gains on a cut.

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u/just_a_lifter·

I disagree about going super heavy if it's just one day. If you're feeling fatigued, you might end up hurting yourself. Instead, find a balance with a mix of strength and some hypertrophy work. Aim for a solid RPE of 8 for your lifts, and you'll still feel accomplished without risking injury.

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u/chickenncarrots·

This is a great opportunity to do a mini full-body workout. Start with your heavy lifts, and then maybe go for 3-4 sets of 8-12 reps on your accessory work. High volume can help you keep some hypertrophy. I usually do barbell rows and push-ups as my go-to accessories. Get those gains!

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u/runningfromcardio·

lmao, just hit some big lifts and call it a day. Who needs fancy programming? I'd just squat till my legs give out, bench like it's a life-or-death situation, and then deadlift like I'm escaping a bear! Serious though, don't overthink it, just go hard!

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