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MTMR Workout Program

The perfect workout program does not exist and the MTMR Workout Program does not claim to be the right fit for every individual.

However, the principles you will find in this workout program are grounded in the science of weight training. They are...

  • Muscle Overload
  • Muscle Breakdown
  • Muscle Volume
  • Muscle Recovery (most important)

MTMR stands for "Minimal Time & Maximum Results." The program was created out of the necessity for efficient workouts while I maintained my growing responsibilities as a husband and father of 4.

Creating a rock solid physique takes time and any program that tells you, that you can achieve true muscularity without lifting weights (be it bodyweight or gym weights) is telling you a lie.

The truth is that a big problem, second only to no workout program at all exists, and that is overtraining.

Muscle growth happens during recovery and most people in the gym are not giving their body the proper time it needs to recover. This is a foolish mistake for anyone who wants to transform their body no matter if it is to build muscle or burn fat.

So what is the correct amount of strength training? Again, there is no perfect answer but to keep it simple it is one that includes overload, breakdown, and volume for multiple fiber types of the muscle and does it as fast as possible so that the majority of your time is spent recovering!

The MTMR Workout Program was created to achieve just that!


When you download your free MTMR program it may seem too "easy" or that the exercises are so "common." What you are actually seeing, though, is a workout program that is free of the nonsense you find in the "new hot fitness plan" where someone trades in what works well for an exercise that looks cool.

K.I.S.S. (keep it simple stupid) was a term frequently reminded to me by my former mentor and it still rings true to this day. Why make a mess of what is so pure and beautiful in its natural form?

Sure, we will use variables, angles, and different pace through this workout program but they will be to either enhance areas of the movement or to work through plateaus.

Variability & Repetition

There is a fine line between a workout program that becomes such a repetition you become complacent, and one that has so many variations you cannot determine if you are making progress.

The MTMR Workout program prioritizes repetition before variability by creating a 4-week exercise program that allows you to track your progress or plateau. This is contrary to most programs that offer you a completely new workout every single week.

We include variety into the workout program by following a new workout program each month. This allows us to create muscle confusion so that our body does not become "stuck" and also keeps the workout fresh. It's important to note that the term "muscle confusion" is incorrectly used by most people. It does not mean that you can never repeat a workout and see progress. Please remember that.

Extra Exercise

The MTMR Workout Program is a 3-day workout program and it does not mean you must lay in your bed the other four days for maximum muscle recovery. It is actually the contrary, continues movement will help recover your muscles by helping blood flow nutrients into the cells and waste out of the cells.

Here are some ideas for extra exercise

  • H.I.I.T. (High-Intensity Interval Training)
  • Cardiovascular exercise
  • Recreational Sports
  • Hiking
  • Dancing
  • Playing with your children (my personal favorite)
So we begin

As you begin the MTMR Workout Program you will see a checklist below each month's workout of things to remember. Do not skip this. It is important to review these every month because we all "myself included" begin to fall victim to outside influences.

I hope you find success in this workout program and if you have any questions at all do not hesitate to reach out to me.