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ESS: Strength for Busy Adults

Porrada Barbell

General Fitness, Strength & Conditioning, Functional Fitness
Coach
Andrew Delcarmen

ESS: Strength for Busy Adults is designed for people who want to build strength, improve conditioning, and stay athletic without spending endless hours in the gym.

This program combines proven strength training, intelligent conditioning, mobility, and recovery strategies into realistic training sessions built for busy schedules.

Perfect for: • Busy professionals • Parents • Former athletes • Combat sports athletes • Adults wanting long-term strength & resilience

Train hard. Recover well. Stay strong or life.

$39
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Features
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Programming 3 days per week
Structured strength training paired with purposeful conditioning and recovery work for busy adults.
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Exercise Video Guidance
Exercise demonstrations and guidance to improve technique, execution, and training confidence.
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Structured Expert Guidance
Structured strength, conditioning, and recovery guidance designed for long-term progress and sustainability.
Equipment
Required
Barbell // Plates // Adjustable Bench // Dumbbells // Bands // Pull Up Bar
Recommended
AirDyne Bike
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Treadmill Work

1 x 5:00

B

Plank

3 x 0:45

C

Bird Dog

3 x 20

D

Tempo Goblet Squat

12, 12, 10, 10

E

DB Bench Press

12, 12, 10, 10

F

Lat Pulldown

4 x 12

G

Treadmill Work

1 x 15:00

Monday
Week 1 Day 2

A

Walk

1 x 20:00

Tuesday
Week 1 Day 3

A

Treadmill Work

1 x 5:00

B

Plank

3 x 0:45

C

Bird Dog

3 x 20

D

DB Deadlift

12, 12, 10, 10

E

DB Military Press

12, 12, 10, 10

F

1-Arm DB Row

4 x 12

G

Treadmill Work

1 x 15:00

Wednesday
Week 1 Day 4

A

Walk

1 x 20:00

Thursday
Week 1 Day 5

A

Treadmill Work

1 x 5:00

B

Plank

3 x 0:45

C

Bird Dog

3 x 20

D

DB Reverse Lunge

12, 12, 10, 10

E

Incline DB Bench Press

12, 12, 10, 10

F

Inverted Row

4 x 12

G

Treadmill Work

1 x 15:00

Friday
Week 1 Day 6

A

Walk

1 x 20:00

Coach
More from Porrada Barbell
coach-avatar Andrew Delcarmen

Strength coach coaching athletes and adults since 2006. Brazilian Jiu Jitsu brown belt, nationally qualified powerlifter and strongman competitor, and former competitive bodybuilder focused on building strength, resilience, and longevity for busy adults.

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Built For Real Life

Strength focused training for busy adults balancing work, family, stress, and real life. Train hard, stay consistent, and build strength that actually carries over outside the gym.

Get ESS: Strength for Busy Adults
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FAQs
Who is this program for?
Busy adults who want structured strength training without spending endless hours in the gym. Whether you're returning to training, balancing work/family life, or just want accountability and consistency, this program is built to fit real life.
Do I need to be advanced to start?
No. The program can be adjusted based on your current training level and experience. The goal is long-term progress, not destroying yourself every session.
How many days per week is training?
3 structured lifting sessions per week with active recovery recommendations built into the program. Designed to be effective, sustainable, and manageable long term.
What equipment do I need?
Access to a standard gym setup is recommended: barbells, dumbbells, benches, pull up bar, and basic conditioning equipment.
The Proof
verified-athlete-avatar Kristina Fletcher

Lower back rehab to competition

Verified Athlete

""Strength became my lifestyle""

verified-athlete-avatar Jack Karol

Military wear & tear to strength

Verified Athlete

""Training keeps me balanced""

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ESS: Strength for Busy Adults
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