Workout Plan For The Busy Man

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“I’m too busy”

“I’ll start working out again once I’ve completed this project” 

“I don’t have the time”

So you work a 40 hour week, eat food on the go and don’t work out as often as you’d like. My guess is that you have used an excuse above on one or more occasion. I am by no means a veteran in the working life, I moved from the relaxed lifestyle of Cornwall to the hectic one of London 2 years ago and have since averaged 50-60 hour weeks while maintaining a good work/life/workout balance. 

Failing to Prepare is Preparing to Fail

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From a simple diet and fitness plan like this one i’ve been able to achieve this while working full time.

Life teaches us that it is through preparation that we succeed. If you don’t prepare and plan working towards your qualifications you will fail. If you don’t plan how you’re going to build and grow your business you will fail. These statements apply to a large percentage of occasions of course you will only really hear about the exceptions that broke this rule. 

I want to change the way you view your personal life. Outside of the office, the last thing you want to do is keep a calendar and schedule detailing what you’re going to do every second of your free time. I agree with that if you wanted a routine this strict then perhaps you should have joined the army. I don’t want you to do this but I want you to view working out is an extension of your personal development and this is something that is vital for you to fit in. 



You are what you eat

Yet another cliche but it’s ever so true, diet is the single most important factor in becoming a healthier, better version of yourself. The excuse, ‘you have no time to prepare food’ or that you can’t get through the day without your coca cola fix is all false and psychological. The first step is to restructure your diet and form a weekly eating plan. Below I have listed a diet plan that gives multiple options for each form of macro nutrient.  You can mix and match each of them as well as add your own, as this is merely a guideline. 


  • 4 egg whites, 2 egg yolks | 80g of almonds | 25g of whey protein
  • 100g of oats | 2 wholemeal bagels 
  • Apple | Orange | Banana 


  • 150g cooked chicken | 150g cooked lean steak mince | 150g cooked turkey | 120g tuna
  • 100g white rice | 100g brown rice | 120g pasta | 150g sweet potato | 150g of potato
  • 50g broccoli | 50g carrots | 40g spinach | 50g green beans | 50g peas | 50g asparagus


  • 150g cooked chicken | 150g cooked lean steak mince | 150g cooked turkey | 120g tuna
  • 100g white rice | 100g brown rice | 120g pasta | 150g sweet potato | 150g of potato
  • 50g broccoli | 50g carrots | 40g spinach | 50g green beans | 50g peas | 50g asparagus

Everything should be prepared at home, and getting a food scale makes it really easy to bulk prepare meals for up to 3 days in advance. Should you have a vacuum sealer then it’s possible to keep food fresh for 5 days so you’ll only need to cook once a week. If you have a family then this routine will be more difficult, however your lunch and breakfast can remain constant you’ll have to  adjust dinner so that everyone is happy. I’m sure your wife will not be impressed if you pull out a Tupperware of pre prepared food, expecting the others to fend for themselves. 


From my experience it’s a good idea to vary the times you workout, sometimes you will have work commitments that run into the night or you have to organise the children etc. Regardless of your scenario the proposed routine is attainable. 

It’s important not to over exert yourself when you begin working out. Changing your diet is likely to affect your blood sugar levels until your hormones balance, it’s going to be unpleasant at first. Jumping into a 5 day workout split isn’t the best way to initiate the change. 

3 Day workout split

Monday – before work

  • Cardio: 20 minutes either running|cycling or swimming 
  • Bench press: 4×12 reps 
  • Shoulder press: 4×12 reps
  • Dumbbell chest flies: 4×10 reps
  • Pressups: 4 sets to failure

Wednesday – before or after work

  • Deadlifts: 4×8 reps
  • Bicep curls: 4×16 reps
  • Bent over rows: 4×10 reps
  • Lateral pull down: 4×12 reps


  • Squats: 4×10 reps
  • Leg press: 4×10 reps
  • Calve raises: 4x20reps
  • Cardio: 30 mins

This is a very simple workout split that targets the entire body. Alongside the diet plan this is a easy transition into working out and becoming a more healthy version of yourself. For a personalised workout and diet plan feel free to get in touch

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