I work 6 days per week at an active job. When I worked five I could pull the recommended routine 3x per week. Right now, I can do it one day per week.
For four other days, I do 30 kettlebell swings to warm up, then a push-up variation and a pull variation to failure. I do it after brushing my teeth and try to treat it like hygiene. That’s about the time I have.
Is there any way to structure that to make gains in strength and hypertrophy? I leave very little room for recovery, but it’s not a ton to recover from.
I also skip legs on my one full hour workout day, and do the leg set to failure on the day before and day after. I figure it lets my upper body recover so that I can go to failure on my full workout day.
I am intermediate. I can do 6 strict pull-ups, and around 15 deficit pushups.