Sunday Shift

For those who have trained in the gym before and can only set aside one day a week for now. 1 full-body workout a week. When you have more days, you can move back to a program with two or three workouts.

One workout trains the whole body: 7 exercises, 20 sets in total at 10 reps, and the session takes about an hour. This volume is set to hold on to the strength and muscle you have already built. The app calculates the weight for each set from your max.

Method: Maintenance dose.
Keeping what you have built takes less volume than building it, so one weekly workout trains the whole body: 7 exercises, 20 sets in total at 10 reps. The program is for people who have trained before and want to stay in shape while only one day a week is left for the gym.

What studies found:

• One workout a week let young adults keep the strength and muscle they had built (Bickel et al., 2011)
• Muscle growth increases with volume, and each extra set adds less than the one before (Pelland et al., 2026)

The study tested keeping strength and muscle already built in young adults; the program itself has not been tested in this form.