But for building muscle, the only things that matter are getting enough protein and enough total calories. Everything else is, yet again, details.

Weekly Workout Plan for Shorter Men

Two exercises per day, six total. Five sets of five repetitions per exercise. As much rest between sets as you want. That’s it.

1. Day 1: Warmup, Squat 5×5; Weighted Pull-up 5×5
2. Day 2: Rest
3. Day 3:Warmup, Bench Press 5×5; Barbell Row 5×5
4. Day 4: Rest
5. Day 5: Warmup, Overhead Press 5×5; Deadlift 5×5
6. Day 6: Rest
7. Day 7: Rest

This workout seems simple, but don’t let that fool you. It will pack muscle on your frame as long as you eat enough, and it shouldn’t take you more than three hours per week — quick enough for even the busiest among us.

• Start with a bare bar for every exercise except deadlifts and rows, and body weight for pull ups. It’s almost impossible to deadlift and row correctly without a little bit of weight.
• For deadlifts and rows, start with 95lbs (two 25lb plates on either side of a 45lb bar).

Yes, this will feel silly at first, but don’t let your ego get the best of you. Every week, if you are able to complete the 5×5 lifts, you earn the right to add weight.

• Add 10lbs to the deadlift and the squat after successful lift.
• Add 5lbs to the bench press, the overhead press, and the barbell row after each successful lift.
• Add 2.5lbs to the weighted pullups.

If you’re used to Men’s Fitness articles and “the routine that turned Chris Hemsworth into Thor”, you still might be wondering where the “rest of the workout” is.

There isn’t any. You don’t have to spend two hours a day in the gym to be strong and look great with your shirt off.

This is a plan that is geared towards getting you in and out as quickly as is effective so can better enjoy the rest of your life, not a plan geared towards making the gym your life.