TTGR - Time To Get Ripped

Ditch the personal trainer. 45-min workout. All major muscle groups You'll feel the difference after 2 weeks Built-in timer, breaks & audio TTGR: It's Time To Get Ripped

TTGR was developed during WFH as a structured, comprehensive full-body resistance workout that you could do with minimal equipment either at home or at the gym. Initially built for men who wanted results without wasting time, now used more broadly by those who are enjoying the benefits. We call this version the All-Rounder or AR. With consistent use, members typically begin noticing results within 2–3 weeks.

The routine follows a proven format: 3 sets, 14 exercises, each lasting 45 seconds with 15 seconds rest between movements, and a one-minute recovery between sets. Total time: 45 minutes. That's it. This was initially done via a series of PDF pages, and now in an App. Easy access and use.

Resistance training is one of the many things you can do to promote healthy ageing, by building and preserving muscle mass, supporting bone density, boosting metabolism, and improving energy levels. In our book Halftime, you can read more about the muscular system, its resilience and modifiability, and why it should be a priority as you get older. TTGR is designed to ensure you get it done consistently and efficiently.

We suggest 3 sessions per week, not on consecutive days in order to ensure adequate recovery time. Start sensibly, select weights you can control through the full 45 seconds with good form, then increase every 2 – 4 weeks as your strength builds. The goal is to find a maintenance weight that challenges you without risking injury. If you're new to resistance training, check in with your GP or an exercise physiologist before starting.

As a general guide: lighter weights with higher repetitions build muscle tone and endurance; heavier weights with lower repetitions build mass and strength. Both have a place depending on your goals.

For suggested weight recommendations and more program support, visit oldbullhealth.com.

Download the TTGR App today and get started. Keep it simple, consistent and results-focused. No in-app purchases, no tracking, it lives on your phone and is yours for a nominal fee to help us cover some costs.