
There was a time when the gym was my sanctuary, my escape from the busyness of life. Back then, I was dedicated to the classic "bro split"—a tried-and-true regimen built on alternating push days, pull days, and leg days. It was a routine I could count on, a structured approach that left no muscle group untouched, no stone unturned. But life, as it tends to, got busier.
Girlfriend. Family. A dog. My schedule shifted, and the gaps between workouts grew. Suddenly, what was once a finely tuned rhythm turned into a patchwork of missed sessions. Pushing movements one day, pulling the next, legs another—each had its place, but more often than not, a week or even longer would pass before I'd revisit a particular muscle group. And that, for someone focused on hypertrophy, was far from ideal.
The Science Behind Recovery and Frequency

It’s well-known that muscles typically recover within 72 hours or less. For those of us chasing growth, twice-a-week training per body part is the bare minimum needed to stimulate hypertrophy effectively. Go beyond that, hitting each muscle group 3-4 times per week, and you're bound to see even more gains.
So, what do you do when time isn't on your side? When workouts need to fit around life, not the other way around? For me, the answer came in the form of a shift—moving from a "bro split" to a full-body split.
Transition to Full-Body Workouts

As I grew busier, I realized my old method wasn’t cutting it. A missed day meant a missed opportunity, and progress in the gym began to slow. So I adopted a full-body routine, one that I could fit into my schedule more consistently. These days, I'm in the gym 4-5 times a week, working through a full-body split that ensures I’m hitting each muscle group several times a week, rather than once.
Here’s how a typical workout looks:
Leg Movement – I always begin with something lower body-focused, whether it's squats, stiff-legged deadlifts, or calves. Starting strong with legs sets the tone for the entire session.
Pressing Movement – Next, I move to a compound pressing movement, like the flat bench press or incline bench press. This hits the chest, shoulders, and triceps in one efficient motion.
Pulling Movement – To balance things out, I follow with a pulling movement, such as barbell rows. This ensures my back and biceps aren’t neglected.
Overhead Press – Shoulders deserve their moment, so I add an overhead press, which complements the earlier pressing work.
Lat Movement – I round things off with something for the lats—either assisted pull-ups or dumbbell pullovers.
Finishing Touches – The workout concludes with some preacher curls and walking lunges, just for that extra pump and stretch.
Each exercise gets three sets, and I usually do 18 sets total per workout. Over the course of the week, that means each muscle group gets about 12-15 sets, a sweet spot for progress. And in between each set? I walk around the gym, aiming for about 3 minutes of walking between sets. Not only does this keep my heart rate up, but it also helps me hit my daily goal of 10,000-12,000 steps.
The Importance of Volume and Consistency

The beauty of this routine is that it ensures I hit the necessary weekly volume for growth—12-20 sets per muscle group—even on the days I can’t make it to the gym. This setup is efficient, allowing me to squeeze in full-body workouts that leave no muscle behind, even when time is tight.
I’ve found that focusing on compound movements—those that target multiple muscles in one go—helps me cover all the bases, making each session as effective as possible.
Nutrition: The Hardest Part

If there’s one area where I’m not as disciplined, it’s nutrition. The workout is the easy part, but hitting 200 grams of protein a day? That’s the real challenge. At 800 calories just from protein, the rest of my diet is more flexible. If I were cutting, I’d aim for 2,000 calories a day and shed weight quickly, but for now, my focus is on maintaining a balance between training, diet, and life.
The Bigger Lesson: Adjusting to Life

At the end of the day, what I’ve learned is that consistency isn’t about perfection—it’s about balance. I used to beat myself up for missing leg day or back day. But with this full-body routine, I no longer have to worry. I can hit the gym 4-5 days a week, get my volume in, and walk out knowing I’ve made progress. This shift in my approach has allowed me to be more adaptable, to fit my workouts into my lifestyle rather than the other way around. And that’s the key—finding what works for you.
I hope my story helps someone out there struggling to find balance in their own fitness journey. Remember, it’s not about how often you get knocked off course, but how you adjust and keep moving forward.
Have a wonderful week,
Dr. Lucas Marchand

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