One Lift Per Day

Q: Hi James, I hope all is well with you. I was wondering what you thought of doing one exercise a day. For example, Monday would be just a squat day Tuesday bench Wednesday etc. I really only have 20 minutes a day to work out and I like the idea of focusing solely on one exercise. Thanks.


My Answer: Perfectly fine to do that, so long as you have enough volume for each exercise. So if you’re going to focus on squats on one day, then you should cram 8-10 sets in that 20 minute window.

You should also think about supersetting some exercises to cover your entire musculature. Here’s a useful split:


Monday- Squat

Tuesday- Bench press

Wednesday- Off

Thursday- Deadlift


  1. Pull-ups alternated with
  2. Military press



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