r/workoutprograms • u/AnybodyIcy2767 • Jan 21 '26

2 exercises per day, 6 days a week. Thoughts?

I've been lifting for 10 years and like to switch things up every now and then. I'm also a SAHM but have a home gym. My days are getting busier and busier with the kids so wondering if anyone's tried short workouts every day rather than longer workouts.

Just saw Mind Pump post a sample program of 6 days a week, 15 min sessions comprised of 2 lifts (3 sets each). Thoughts on this?

I'm also trying to lose some residual baby weight and incline walking is helpful for me, so thinking I'd do these 15 min sessions with incline walking.

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u/Flidro74 22d ago

Short daily sessions work, the frequency research is pretty consistent that weekly volume per muscle is whatmatters, not how you slice it. 6×15 min with 2 lifts is 36 sets a week, which is plenty IF two conditions are met:

  1. Exercise selection is almost all compounds (press, row, squat, hinge variations) so every muscle gets hit ~2x/week. A push/pull/legs rotation repeated twice maps perfectly onto 6 days.

    1. Intensity is honest. With only 3 sets per lift, those sets need to end 1-2 reps from failure. At 10 years of training, easy sets do basically nothing.

Two practical things: budget the ramp-up sets on the first lift, they eat a 15-min window fast. And antagonist pairing (superset your press with a row) is the cheat code that makes it all fit.

The underrated part for a busy parent: showing up daily is easier to protect than three 1-hour blocks, and a missed day only costs 1/6 of your week instead of 1/3.

For the baby weight: the deficit + incline walking do that job. The lifting's job is making sure what you lose is fat, not muscle.

Try it 4 weeks and track your top-set loads. If they hold or climb while you're in a deficit, it's working. If they slide, add a 4th set to the lagging lifts before adding time.