Gilly Strength & Conditioning
Bodybuilding, Strength & Conditioning, General FitnessEfficient Gains: 8 Weeks to Maximum Progress in Minimal Time ⏱️🏋️♂️🔥
Program Description:
Efficient Gains is your go-to 8-week strength and conditioning program designed for people who want serious results without spending hours in the gym. Whether you’re grinding at work 💼, balancing family life 👨👩👧👦, or just short on time, this plan delivers maximum impact in minimum time.
Each session is laser-focused and designed to be completed in 60 minutes or less ⏳, with 5 training days per week—giving you the consistency and flexibility to actually stick to your goals.
We use smart, proven methods like:
✅ Compound lifts for full-body strength
✅ Supersets to save time and boost intensity
✅ Short rest intervals to keep your heart rate up ❤️🔥
Perfect for:
• Busy professionals on the grind 💪
• Parents making time for themselves 🍼➡️🏋️
• Anyone who wants real gains without the gym becoming a second job
No fluff. Just focused, effective training.
Train smart. Train hard. Train efficiently. ⚡
Let’s get to work.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B1
Deadlift
10, 10, 8, 8, 8, 8 @ 45, 55, 60, 60, 60, 60 %
B2
B Stance Barbell Hip Thrust
3 x 12
C1
Front Rack Split Squat
3 x 12
C2
Sissy Squat
3 x 12
D
Weighted Step Ups
1 x MAX
Conditioning
E
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B1
DB Bench Press
10, 10, 12, 12, 12, 12 @ 50, 55, 60, 60, 60, 60 %
B2
Dips
3 x 12
C1
Barbell Row
4 x 12
C2
Straight Arm Pulldown
3 x 12
D
Push Ups
1 x MAX
Conditioning
E
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
A1
EZ Bar Curl
3 x 12
A2
Seated Incline DB Curls
3 x 15
B1
DB Overhead Tricep Extension
3 x 12
B2
Tricep Pushdown
3 x 15
Conditioning
C
Full-Body Cooldown
Full body Cool-down: 1. Belly Breathing + Leg Draining x 2:00 2. Band Hamstring Stretch x 1:00 Each 3. Band Groin Stretch x 1:00 Each 4. Band Figure 4 Stretch x 1:00 Each 5. Band Iron Cross x 1:00 Each 6. Band Quad + Hip Flexor x 1:00 Each 7. Band Lat Stretch x 1:00 Each 8. Overhead Tricep Stretch x 1:00 Each 9. Band Post Shoulder Stretch x 1:00 Each 10. Pec Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B1
Front Squat
10, 10, 8, 8, 8, 8 @ 45, 55, 60, 60, 60, 60 %
B2
Leg Extension
3 x 15
C1
Romanian Deadlift (RDL)
3 x 12
C2
Prone Machine Hamstring Curl
3 x 12
D
Walking Lunges
1 x MAX
Conditioning
E
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
B1
DB Military Press
10, 10, 12, 12, 12, 12 @ 50, 55, 60, 60, 60, 60 %
B2
Cable Face Pull
3 x 15
C1
Chin-Up
3 x 10
C2
Seated Cable Row
3 x 12
D
Lateral Raise to Upright Row
3 x 15
Conditioning
E
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
