A Simple Way To Build Muscle And Gain Strength – Even If You Don’t Know How To Get Started (And You Only Have 30 Minutes)
Do any of the following resonate with you?
- You want to exercise but you just don’t have time because you work 60-80 hrs/wk…
- You want to build some muscle but you lack motivation and struggle with consistency…
- You want to get in shape, but you just don’t know what to do or how to get started…
- You start a workout routine but you get discouraged when you don’t see results quickly…
If so, you’re in the right place.
There’s A lot of Free Fitness Information Online…
You simply don’t have time to sift through all of it.
And quite honestly, all of the information can be overwhelming, and oftentimes, flat out misleading.
It’s Not Your Fault That You Are Struggling To Get Started and Maintain Consistency
You see, what you read online and see in the magazines isn’t designed to help busy everyday people like you and me.
They are designed to keep you reading and buying their stuff: selling you the next “best way to get a six-pack.”
In other words… it’s profitable to keep you from aching your goals.
The internet is full of workout programs, exercise routines, and fitness schedules that are time-consuming, ineffective, and impossible to follow for busy people like us.
The good news is, there is only one thing you need to do to maximize your fitness despite your busy life.
What you need is a step-by-step blueprint that can help you build your best body, while minimizing the time spent at the gym.
Despite Working A 80 Hours/Week, We Have Created A Simple Workout That Delivers Consistent Results
Hi, I’m Alex Robles.
And that’s my wife Brittany.
We are both OBGYN physicians working 80+ hours a week.
We are fitness enthusiasts and we spend a great deal of time learning and implementing different workout strategies to find out what works and what doesn’t.
Currently, we work out 4-5 times a week and have experienced significant improvement in our fitness, even with our 80 hour/week resident schedule.
So how can you do it too?
The one thing you need to do is learn how to maximize your time at the gym.
Here Is The Secret…
Look, I know that you cannot afford to spend 60 minutes in the gym.
Most people believe that you need to go ‘all-out’ or spend 2 hours a day at the gym to see results.
This couldn’t be further from the truth.
The truth is: you can get a lot of work done in a little bit of time.
All you have to do is follow a high-yield, flexible training program, that covers all aspects of fitness and could be done in as little as 30 minutes a day.
That’s how we do it.
We used these strategies to create a system that propelled our fitness even further, despite working three times as much as we did before starting residency.
And The Results Speak For Themselves
I went from working out 3 times a week pre-residency to 4-6 times per week.
Where most people tend to gain weight, I wound up losing 10 lbs of body fat and developed more muscle mass.
I even increased my deadlift by 25 lbs, my front squat by 35 lbs, and my paused bench press by 10 lbs after my second year of residency.
PS. If You Aren’t Interested In Lifting Heavy Weights Like Shown Above, That’s Ok! You Don’t Have To.
And here is Brittany’s progress at the same time. She wasn’t yet a resident at the time but used the exact same training principles.
(I know, because I made her programming).
Here she is squatting 1.5x her bodyweight for several repetitions…
and making incredible progress on her chin-up strength….
Prior to this new style of training, her best squat was 1.1x her bodyweight, and she could only do 1 chin-up.
This is not to brag…
…but to show you what’s possible when you know how to implement an effective training system.
Because the truth is this:
A lot of what many fitness resources recommend simply isn’t realistic for us busy folks.
The methods and strategies they recommend require a lot of time, complicated training algorithms and a lot of exercises.
Instead, you need a simple training plan that could be accomplished efficiently.
So if you are serious about improving your fitness while working 80 hours a week, the one thing you need is a system to help you do exactly that.
Because once you have that, you’re set.
But first, I want to go over a few mistakes you’re probably making.
Mistake #1: You Think You Need To Spend 1 Hour (Or More) At The Gym
I made this mistake too.
In fact, when I was in college I used to spend 1.5 to 2 hours at the gym.
I always thought that more was better.
Thankfully, that is not the case. There is only so much “more” you will ever be able to do.
This is a recipe for inconsistency.
Have you gone to the gym for 90 minutes, crushed it, felt really good about it, but then realize that you don’t have 90 minutes to workout?
What do you do? You cut back, and go less often.
Less often becomes rarely.
Ultimately, you stop working out altogether, because it was unsustainable.
A month later, you repeat the process and continue this cycle.
What you need to do is spend less time in the gym.
But in order for that to work, you need a plan. I.e A plan that makes your workout as efficient as possible.
Mistake #2: You Do Way Too Many Exercises
Let’s face it.
We have all done 4 different types of bicep curls, followed by 3 different types of tricep extensions.
It must be better to do a lot of exercises every day right?
Trust Me I’ve Been There…
Before residency, I would fit 8 exercises into my routine because I wanted quicker progress.
But at the end of the day I WAS JUST WASTING MY TIME.
Here’s a secret.
There are only a handful of exercises you need to do.
This kills two birds with one stone.
You Stop Wasting Time On Fluff Exercises, and you only focus on the exercises that matter
The exercises that are going to give you the biggest return on your investment.
Mistake #3: You Rely On Motivation
Have you ever missed a workout session, or two and then lost motivation to continue because of those missed sessions?
It’s natural for you to think that if you “fall off the wagon”, you might as well stay off.
If you only take one thing away from this, it should be this –
In Fitness, Something Is Always Better Than Nothing.
Look, you’re a busy person. You will always have an unpredictable work or life schedule.
And as a result, you will never be motivated to exercise all the time.
Especially if your workout program is 1 hour or more.
Here’s another secret.
You will never have motivation to workout on a consistent basis.
In fact, I am not motivated over 50% of the time/
The most important thing is to create a routine that is easy for you to stick to.
Something that is simple and only takes 30 minutes maximum!
When you make your workouts as easy to follow as possible, you are more likely to remain consistent. And the more you do it, the more likely it will become a habit.
If you have a stupidly easy training template that is flexible, you do not need to worry about missed sessions or relying on motivation.
All you need is a small 30 minute commitment.
I Get It…
Fitness can be scary.
But I’m here to tell you that you only need to take one step at a time.
But taking it step-by-step, you can start to get small results, which leads to bigger results, until finally, people will look at you and say, “wow, I wish I could do that” or ” how do you have time to workout?”
So The Way I See It, You Have 3 Options:
Option#1: You Can Figure It All Out On Your Own
This is the strategy that most people take… and it hurts them.
Sure, you can try to put the pieces together from various different magazines, youtube videos, and online articles. But this would take months to figure out.
As I’m sure you’ve seen firsthand, fitness information you come across online is often conflicting, misleading, (and quite often), flat out wrong.
All of this conflicting information makes it almost impossible to turn the content you find online into a training program for a busy professional such as yourself.
You can also piece together all of the information from the dozens of articles here on this website.
You also probably don’t have the time to do this either!
Here’s the thing:
I already did all of the hard work for you. I have been studying this stuff for over 10 years, and I have found a way to keep making progress despite working 80 hours a week.
Option#2: You Can Hire A Personal Trainer
This option is like buying lottery tickets.
Sure, you might find one that you get some value out of, but more often than not you are getting a generic trainer with very little practical utility.
And even if you find a reputable one, you are looking at paying some serious money for something you can do without.
(Plus, you will have to actually schedule workouts with the trainer, and both you and I know that with your schedule, that’s not gonna happen).
Option#3: Follow A Step-By-Step BluePrint
You came to this page because you’re serious about your fitness.
That is why I’m going to show you how to take the advice you learned today, and turn it into a step-by-step blueprint for building muscle, increasing your strength, and improving your fitness.
I’ve developed a training program for busy individuals that cuts out the noise, fluff, and conflicting advice and shows you how to start exercising in 30 minutes a day, even with an 80 hour workweek.
Introducing The WCT Strength Program For Busy People
A Simple Workout Program For Building Muscle and Gaining Strength In Just 35 Minutes A Day
The WCT Strength Program is a 15-week exercise template that is designed to make you a stronger version of yourself while minimizing the amount of time you need to be at the gym.
You’ll learn the exact strategies that you can use to build muscle, lose unwanted fat, and take back control of your life, even with an 80-hour workweek.
What Makes This Program Different Than Others?
The WCT Strength Program is different from other programs in 3 regards:
1) It Eliminates The Fluff
There is an overwhelming amount of fitness information on the Internet. There is an even larger amount of exercise programs that you could choose from.
The vast majorities of them contain a lot of ‘fluff’ that is low yield, and simply a waste of time.
This program is a result of the compilation of exercise and training routines that I have tried and tested over the last 10+ years of my life.
I took the best parts of each program and combined it into one.
2) It Focuses On Time Spent At The Gym
As a busy professional, it is important to utilize only the highest yield exercises, in a manner that will get you the most efficient results possible.
Very few programs focus on the stuff that really works while trying to minimize the time spent at the gym.
The WCT Strength Program provides exercise recommendations that can be modified to your preference and to your skill level. The goal is to finish each training session in 30-35 minutes per day, making it easy and feasible to integrate into your busy schedule.
Although 35 minutes does not sound like a lot, completing this program will give you an accumulation of training that will propel your body into a higher baseline level of fitness.
In addition, this program will get you into the habit of making time to train, and learn how to do it in a smart, efficient manner.
3) The Template Auto-Regulates Based On How Busy Your Life Is
- Don’t have a predictable workout schedule? No problem. The template accounts for this.
- Are you having a good day, and can lift more than what is prescribed? The template has got you covered.
- Are you having a bad day and can’t lift what is expected of you? The template accounts for this too.
No more guessing what you have to do.
No more rigid cookie-cutter programs.
No more spending countless hours at the gym.
What’s Included in The WCT Strength Program?
A READY MADE DONE-FOR-YOU 15 WEEK SPREADSHEET
When you purchase this program, you will get instant access to a link to download an Excel spreadsheet.
Included are all of the exercises you are to perform, the instructions on how to follow the program, the template for the strength program and a list of Frequently Asked Questions.
The WCT Strength Program focuses on using only the best exercises so that you don’t waste your time doing ineffective exercises.
These are the exercises that actually improve your strength, your muscle mass and your overall level of fitness.
It is a 15-week template that uses the principles of progressive overload which is the only thing you need to do to start developing muscle and strength.
You work at your own pace. When finished, you can even repeat the program up to 3 times to continue developing the body of your dreams.
In the WCT Strength Program, you’ll learn
- What exercises to do, so that you stop wasting time on exercises that won’t give you a big return on your investment
- How many sets you should do per exercise so that you do enough volume to build muscle and gain strength
- How many reps you should do per set, so that you don’t make the mistake of doing too many or too few repetitions which could be a waste of time
- How long to rest in between sets, so that you don’t wind up spending more time at the gym then you need to
- How to progressively overload each exercise, so that you can stop wasting time figuring out what you need to do next as you get stronger
Everything is laid out for you!
Oh, and do you like bonuses?
BONUS #1: THE WCT NUTRITION GUIDE ($27 Value)
In this guide, you will learn the basic principles of eating for muscle growth, strength gain, and fat loss.
Just like the rest of this program, all of the fluff is eliminated.
This guide goes over the key points you need to know and how to maximize them.
Specifically you’ll learn:
- The 3 biggest things you need to focus on to build muscle and gain strength
- When to focus on calories and when not to focus on calories
- The ideal number of times you should eat per day to ensure you are getting adequate nutrients
- The best sources of protein, carbohydrates, and fats you should be consuming
- How to measure portion sizes easily so that you always know how much to eat
- The most common nutrient deficiencies you should be focusing on
Plus, you’ll get answers to some of the most common dietary questions everyone’s always wondering about.
- Should you avoid dairy?
- Should you avoid gluten?
- Should you avoid soy?
- Should you eat organic?
BONUS #2: AN ALTERNATIVE 3 DAY WORKOUT SPLIT ($19 Value)
The main workout program is designed to work on a 4 day a week schedule.
But if you can’t do 4 days a week, we have designed a 3-day workout program that you can do instead.
Either way, all of the same principles apply. Both templates can be molded to fit your schedule, but you have the option to choose the one that works best for you!
BONUS #3: ACCESS TO THE WCT PRIVATE FACEBOOK COMMUNITY ($47/month Value)
In this private support group, you will be able to ask us (and other members) any questions you may have about the program, exercise, fitness and whatever else you might want to know.
You can get personal feedback from us on your specific workout program and even post videos for us to analyze your form.
This normally costs $47 per month.
Note: This group is FREE with the purchase of this program! It is included in the one-time price, and you will not be charged again.
BONUS #4: LIFETIME UPDATES
You will also receive access to any updates we make to the program in the future.
At no extra charge.
Get Started Now!
Try The WCT Strength Program For a Full 30-Days, 100% Risk-Free
Try our workout program for 30 days. If you aren’t getting results, I insist on you getting your money back.
All we ask to complete the refund is that you show us that you tried the program via photos/videos of your workouts or participation in our private support group. This is to ensure that you give the program your best and to protect our digital content. All refunds and guarantees are also subject to the terms of our refund policy linked at the bottom of this page.
What do you have to lose?
It’s Time To Take Your Fitness To A Whole New Level
Got A Question? No Problem. Here Are Your Answers:
Is The WCT Strength Program Right For Me?
Let me break it down for you:
- Are you a beginner with 0-1 year of training experience? Then The WCT Strength Program is PERFECT for you
- Are you an intermediate trainee but you want to go back to the basics and develop a strong foundation for strength and muscle development. Then The WCT Strength Program is PERFECT for you.
- Are you a busy professional who wants to start a comprehensive exercise program, but do not have much time to spend at the gym? Then The WCT Strength Program is PERFECT for you.
- Are you a student or a busy professional who wants to stop letting their busy life ruin their health and fitness? Then The WCT Strength Program is PERFECT for you.
If you said yes to any of these questions then the WCT Strength Program is a great investment for you.
Who Is This Program Not For?
The WCT Strength Program won’t work for you if:
- If you are a high-level intermediate trainee, then this program is not for you.
- If you cannot commit 30 minutes a day, 2-4x a week to work out, then this program is not for you.
- If you want to whine and complain that you have no time for fitness, but have time to watch all of The Walking Dead, then this program is not for you.
If none of these describe you, then you stand to benefit from this incredibly simple, yet powerful training template!
How Long Does The Program Last?
The main workout program is designed to last 15 weeks. However, it also has build in flexibility. If you need to take longer thats okay too.
The template will teach you how to make adjustments as needed.
I’m A College/Medical Student. Will This Work For Me?
Absolutely. You’re one of the main groups of people who this program would work the best for. I know that you don’t have a lot of time to waste.
That’s why this program can be done in just 35 minutes a day. You will focus on what matters most, and eliminate the fluff.
I’m In My 50’s. Will This Work For Me?
Yes, the program can work for you too. All of the principles of building muscle and gaining strength are the same whether you are 20 or 50.
Just listen to your body and pay close attention to any pre-existing injuries you may have. Ask us in the Facebook group for advice on how to modify your workouts if need be.
Do I Need To Buy Shakes, Or Any Other Hidden Supplements?
You do not need to buy anything else. There are no special supplements or protein powders that you will need.
But you will need access to basic gym equipment such as a barbell, weight plates, dumbbells, a squat rack, and a bench. If you don’t have all of these that is okay – we provide various substitutions you could do.
Can I Do This Workout At Home?
This program is ideal for the gym. With that said, if you have access to a barbell, a squat rack, and weights, then yes, it can definitely be done at home.
Can I Access This On My Phone Or Tablet?
Yes. The main product is a spreadsheet. It was created on Microsoft Excel but any spreadsheet reader will suffice.
Is There A Refund or Guarantee?
Yes. If you finish the program and didn’t get any results after 30 days, you can email us for a refund. All we ask to complete the refund is that you show us that you tried our program via photos/videos of yourself doing the workouts or participation in our private support group. This is to ensure that you give the program your best and to protect our digital content. All refunds and guarantees are also subject to the terms of our refund policy linked at the bottom of this page.
Is My Credit Card Secure?
Definitely. Our payment processors go through Stripe and/or Paypal, both of which offer a secure socket layer, 128 bit encryption. So yes, your card is secure.
Now It’s Time To Decide
I know you may think that you can figure out how to exercise and improve your fitness on your own. And hey, maybe you can.
The problem is: It takes a long time, and as a busy individual, you probably don’t have the time to do it.
Those are hours that you could spend actually working out and improving your fitness by following a step-by-step template.
So if you are tired of not taking action, and you are ready to invest in yourself, don’t wait. It’s time to make the investment.
A year from now, you will be one year older. Will you be living the life you want?
**Hospital Employees and Students Get A Discount.
Email us with Your Hospital/School Email Address To Get Your Code!**