Busy Parent 45 Min — Excel Workout Program

Make room for lifting without spending hours in the gym with Busy Parent 45 Min by Iron Table Fit. Designed for parents and busy professionals, this program uses three supersetted sessions per week to fit structured training into a tight schedule.

Choose your track

• Novice: 8 weeks, 3 days per week. Sessions last approximately 40–45 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 3 days per week. Sessions last approximately 45 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

How it works

The program combines supersetted workouts with structured progression for the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.

Intermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.

The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.