FTM Time Crunch

Faith Training Method

General Fitness
Coach
Caden Burry

FTM Time Crunch is an 8-week strength, muscle, and conditioning program built for busy people who still want real structure, real progression, and real results.

This program is for people who do not always have 90 minutes to train, but still want to build strength, muscle, conditioning, and consistency through a clear plan.

Each week includes 3 required strength-based workouts and 2 optional conditioning/recovery sessions. Every main workout includes 20, 30, and 40-minute options so you can train effectively even when your schedule is busy, stressful, or unpredictable.

Inside the program, you will see:

• 8 weeks of structured training • 3 required workouts per week • 2 optional conditioning/recovery sessions • 20, 30, and 40-minute workout options • Exercise videos • Coaching notes for each movement • Sets, reps, and rest times • RPE/RIR guidance • Autoregulation rules • Week-to-week progression • Substitution options for key lifts • A built-in deload week • A Week 8 performance week

The training is built around lower body strength, upper body strength, full body athletic training, muscle-building accessory work, carries, optional conditioning, and optional Zone 2 recovery.

This is not random HIIT. This is not junk volume. This is not “get smoked for no reason” training.

FTM Time Crunch is built to help you train hard, recover, stay consistent, and get better without needing long workouts every day.

Faith first. Discipline daily. Strength through Christ.

$65
Get FTM Time Crunch
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Train hard on a busy schedule
20, 30, and 40-minute workout options help you stay consistent even when life gets busy.
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Build strength and muscle with structure
Each week follows a clear plan built around strength work, muscle-building accessories, and progression.
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No random workouts or junk volume
Every session has a purpose, so you are not just sweating for no reason.
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Know exactly what to do
Exercise videos, coaching notes, sets, reps, rest times, and RPE/RIR guidance make the program easy to follow.
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Recover and stay consistent
Optional conditioning, recovery days, autoregulation, and a built-in deload help you keep training without burning out.
Features
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Programming 3 days per week
3 required strength workouts per week, with 2 optional conditioning/recovery days for busy schedules.
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Delivered through TrainHeroic
Exercise videos, coaching notes, sets, reps, rest times, and RPE/RIR guidance in one app.
Equipment
Required
Dumbbells // Bench // Resistance Bands
Recommended
Barbell or Trap Bar // Cable Machine // Bike, Rower, or Treadmill
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Sample Week
Week 1 of 8-week program
Sunday
W1D1 — Monday — Lower Strength + Muscle

A1

Pogo Hops

2 x 0:20

A2

Goblet Squat Pry

2 x 5

B1

Front Squat

B2

Chest-Supported DB Row

C1

Romanian Deadlift (RDL)

C2

Reverse Lunge

D

Suitcase Carry

Monday
W1D2 — Tuesday — Upper Strength + Muscle

A1

Push-Up Plus

A2

Band Pull-Apart

B1

Incline DB Press

B2

Pull-up Series

C1

Seated Cable Row

C2

DB Lateral Raise

D1

DB Curl

D2

Close Grip Push-Up

Tuesday
W1D3 — Wednesday — Optional Conditioning

A

Easy Bike / Rower / Ski Erg / Incline Walk

1 x 5:00

B

Low-Impact Intervals

6 x 0:15

C

Easy Bike / Rower / Ski Erg / Incline Walk

1 x 5:00

Wednesday
W1D4 — Thursday — Full Body Athletic Build

A1

Med Ball Chest Pass or Jump Push-Up

A2

KB Swing or Hip Hinge Drill

B1

Trap Bar Deadlift or Conventional Deadlift

B2

Deficit Push-Up or DB Bench Press

C1

Bulgarian Split Squat

C2

1-Arm DB Row

D

DB Farmer's Carry

Thursday
W1D5 — Friday — Optional Zone 2 / Recovery

A

Zone 2 / Recovery Conditioning

B

Optional Cooldown / Downshift

Friday
W1D6 — Saturday — Rest / Makeup Day
Saturday
W1D7 — Sunday — Full Rest
Coach
More from Faith Training Method
coach-avatar Caden Burry

Founder of Faith Training Method. Hybrid athlete focused on structured strength, muscle, conditioning, and recovery. My approach is simple: train hard, progress intelligently, recover well, and stay consistent. Faith first. Discipline daily. Strength through Christ.

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Start With Structure

Stop guessing. FTM Time Crunch gives you 8 weeks of strength, muscle, and conditioning built for a busy schedule. Train hard, stay consistent, and get better. Faith first. Discipline daily. Strength through Christ.

Get FTM Time Crunch
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FAQs
Who is this program for?
FTM Time Crunch is built for busy people who want structured strength, muscle, and conditioning training without needing long workouts every day. It is best for people who want a clear plan, simple progression, and workouts that can fit into 20, 30, or 40 minutes.
How many days per week do I need to train?
The program has 3 required workouts per week. There are also 2 optional conditioning/recovery sessions. If life is busy, complete the 3 required workouts first. The optional days are there when your schedule and recovery allow.
How long are the workouts?
Each main workout includes 20, 30, and 40-minute options. If you only have 20 minutes, complete the highest-priority blocks. If you have more time, complete more of the session.
What equipment do I need?
The required equipment is dumbbells, a bench, and resistance bands. A barbell or trap bar, cable machine, and cardio machine are recommended, but substitution options are included for key lifts when possible.
Is this beginner friendly?
This program is best for beginner-intermediate to intermediate trainees who already know basic gym movements. Exercise videos, coaching notes, RPE/RIR guidance, rest times, and substitutions are included to make the program easier to follow.
What if I miss a workout?
If you miss a workout, do not panic. Complete the next required workout when you can. Saturday is included as a rest or makeup day if you need it. The goal is consistency, not perfection.
Do I need to do the optional conditioning days?
No. The optional conditioning and recovery days are there if your schedule and recovery allow. The priority is the 3 required strength-based workouts. Add the optional days when you can recover from them.
Is this custom coaching?
No. This is a one-time 8-week program, not custom 1-on-1 coaching. You get the full program structure, exercise videos, notes, sets, reps, rest times, progression, and substitutions inside TrainHeroic.
FTM Time Crunch
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