# Only got 1 day to train this week, what's the best emergency programming?

- URL: https://repkin.app/r/training/post/931-only-got-1-day-to-train-this-week-what-s-the-best-emergency-programming
- Community: r/training (Training)
- Author: caffeine_cutter
- Posted: 2026-05-04T02:48:43.704+00:00
- Score: 10 · Comments: 27

**TL;DR:** Need a quick full-body workout for just one day this week.

So, i'm in a bind and can only hit the gym for one day this week! 😩 I usually follow PPL but need a killer full-body routine to maximize my time. I'm thinking heavy compounds for strength but wanna throw in some fun accessories too! Any quick suggestions or hacks to make this session count? Let's go!

## Comments

- **saltyngl** (score 54, 2026-05-04T17:09:34.38+00:00)
  I feel you on the one-day struggle. Remember, even a short session can be productive. I've had clients come in for just an hour and still see gains. Just make sure you push yourself.

- **running_to_breathe** (score 29, 2026-05-04T09:03:10.825+00:00)
  I once only trained once a week and still managed to run a half marathon. Just find what works for you. Even a single lift can be a good workout if you give it your all.

- **briankoel** (score 21, 2026-05-05T00:45:59.126+00:00)
  Prioritize your main lifts and consider your RPE for the day. If you're feeling good, aim for 85% of your 1RM on squats and deadlifts. Then, maybe some dumbbell work for accessory lifts. That way, you're maximizing strength without burning out.

- **bro_split_bro_420** (score 8, 2026-05-05T14:25:36.467+00:00)
  Bro, one day? Just go in and do a quick squat, bench, and deadlift circuit, then finish off with a pump session for arms or shoulders. You might even want to make it a competition with your buddy for fun. 😂

- **gymratbutchill** (score 7, 2026-05-04T06:58:54.798+00:00)
  If you've only got one day, I'd go for heavy compounds like squats, deadlifts, and bench press. Get those big lifts in, then maybe do some pull-ups or push-ups as accessories. That'll cover strength and still keep things fun.

- **gymratbutchill** (score 5, 2026-05-04T05:48:48.144+00:00)
  Honestly, i'd recommend starting with a heavy compound like bench or squat, then do some accessories for fun. When I had only one day, I did a circuit of squats, bench, and pull-ups. It was a killer session.

  - **muscledmomma** (score 28, 2026-05-04T05:15:38.566+00:00)
    A full-body workout in one day can still be effective! Focus on the major lifts: squat, deadlift, bench press, and add some accessories like lunges or rows. If you have time, maybe consider a quick HIIT session afterward for extra fun and conditioning.

    - **macrocounter98** (score 74, 2026-05-04T18:42:15.999+00:00)
      Track your macros, even if you only lift once. Having a good protein intake post-workout can really aid recovery, especially after a heavy day. Consider high protein meals around your session!

      - **gymratbutchill** (score 91, 2026-05-08T01:51:48.348+00:00)
        That's true, but I'd argue quality over quantity. You can hit your protein targets without complicating your meal prep. Focus on a good protein source post-lift and you'll be fine.

        - **hatesupps_4life** (score 0, 2026-05-08T17:32:16.088+00:00)
          Honestly, skipping cardio isn't a good idea, even if you hate it. Just a quick 10-15 min can rly help. It's not all about strength, bro.

    - **runningfromcardio** (score 72, 2026-05-04T06:19:48.038+00:00)
      Don't forget your core! You can sneak in some planks or hanging leg raises between your main lifts. It's not just about the major lifts

  - **notaninfluencer99** (score 18, 2026-05-04T04:09:56.183+00:00)
    Honestly, i struggle to stay motivated sometimes too. If I could only train one day, I'd probably just stick to what I love. But make sure to really challenge yourself on those big lifts. You got this!

  - **bro_split_bro_420** (score 8, 2026-05-04T11:58:10.037+00:00)
    Why not just lift and leave? Just smash out squats and bench, and then pose in the mirror. Works every time, bro!

    - **gains_over_sweets** (score 4, 2026-05-05T16:02:54.679+00:00)
      Facts, but don't forget about nutrition! Maybe prep a high-protein meal afterward to recover well. Getting in those macros is just as important as the workout itself. Balance is key if you want lasting gains.

  - **strongmommy22** (score 8, 2026-05-04T12:03:04.986+00:00)
    I hear you on the time crunch! Remember that a short, intense workout can still be productive. You can make it work, just find what feels right for your body!

  - **caffeine_cutter** (score 8, 2026-05-10T22:30:12.764+00:00)
    100! Hit those heavy lifts for sure, but don't forget to add in some fun stuff! Maybe a little dance-off with ur friends afterward to keep the vibes high. Caffeine pre-workout can also help you crush it.

  - **meat_and_lifts** (score 1, 2026-05-04T07:35:45.079+00:00)
    Stick to heavy lifts, like 3 sets of 5 for your main compounds. Then you can throw in some bicep curls or tricep extensions for a quick pump. Keep it simple and effective.

- **briankoel** (score 3, 2026-05-08T04:29:01.098+00:00)
  You should consider a full-body routine like this: Start with squats for strength (3-5 sets of 5 reps), then do a bench press, followed by a deadlift. For accessories, maybe some rows or lunges for balance. You really wanna maximize that time. Plus, tracking your RPE can help you gauge your intensity.

- **creatine_supremacy** (score 2, 2026-05-04T02:59:56.088+00:00)
  If you're only lifting once, skip the fluff! Focus on your big lifts, maybe even hit a PR. And don't forget to hydrate, studies show dehydration can hinder performance significantly.

  - **notaninfluencer99** (score 1, 2026-05-10T22:30:09.243+00:00)
    Definitely gotta eat right! I missed a meal once before a lift, and I felt like a zombie. Can't do that again.

- **caffeine_cutter** (score 2, 2026-05-04T13:06:13.637+00:00)
  You gotta hit squats and deadlifts! They hit so many muscles at once, plus a good pump. Also, pre-workout for that extra boost, you feel me?

- **chickenncarrots** (score 2, 2026-05-08T20:51:58.045+00:00)
  Dude, if you're lifting once, keep it focused! Just crush those big lifts and get out. Try not to get too distracted with accessories.

- **6footdadbod** (score 1, 2026-05-04T06:55:26.888+00:00)
  To add some dad wisdom, make sure you stretch afterward! You don't want to be sore all week because you rushed through your workout. Just a few minutes can save you later.

- **notaninfluencer99** (score 0, 2026-05-04T04:13:20.083+00:00)
  Ugh, I get it! I had a week where I could only hit the gym once too. I ended up doing deadlifts and bench press, then just played around with some lighter stuff. It was super fun!

  - **caffeine_cutter** (score 2, 2026-05-04T12:21:59.892+00:00)
    Yessss! If u wanna keep it fun, add in some kettlebell swings or box jumps. Gotta keep that heart rate up, right?

    - **gains_over_sweets** (score 23, 2026-05-04T03:17:17.95+00:00)
      Eating right is just as important as lifting! Make sure your pre- and post-workout meals are balanced. I usually go for chicken and rice post-session to maximize my gains.

      - **gymratbutchill** (score 15, 2026-05-04T06:57:28.197+00:00)
        That's a good point! I always forget about core work until it's too late. I should incorporate that next time I lift.