That's Dense.

One of the main reasons I hear for not working out, missing a session, or only getting after it a couple times a week is Time. Many of us just don’t have a whole lot of time in our days to get a workout in 4-6 times a week.
And trust me… I work in gyms and still have issues finding the time to get a workout in, let alone eat and sleep. Schedules load up, especially depending on the season, life/work stressors, family, etc. Then on top of all that, if you don’t get a full session in, what’s the point… right?

Let me introduce density sets to you. Now, you’ve probably heard of, seen, or done them without knowing they had an actual name. So, let me explain what a density set is first, and then why they can be a game-changer for you.
You can pick 1-3 exercises (it’s just as effective with one exercise as it would be with three, the amount is dependent on your goals), choose a weight that you could do about 10-20 times (it can be less or more, this is just a good place to start), and then, within your time constraint of let’s say 15 minutes, you’ll do as many sets or rounds as possible of 3-5 reps (again, this can be less or more, the 3-5 range is a good place to start). You’re obviously trying to limit rest as much as possible, but take the necessary time you need to recover. A good target is when you can go back to breathing through your nose only, even if it’s a little rough.

The reason they work really well for people is because the structure to a density set is simple: it’s a time-constrained protocol. Therefore, if you only have 10 minutes, you’ll do as much work in that time frame as possible and then move on with your day.

They’re primarily volume-focused; however, tons of coaches and athletes use them with an intensity focus as well. Meaning you can choose a more challenging weight that is closer to the target rep count for each set (for example: instead of a weight you can do for 10-20 reps, choose something closer to 6-8 reps). This will drive intensity up while keeping volume relatively high as well, depending on how many sets you hit.

This is a great protocol to be time-efficient while still focusing on hypertrophy, strength, and even muscle endurance.
If you start adding movements that are more mobility, aerobic, or conditioning-focused in general, you’re moving away from density sets. This type of set is focused on the weightlifting aspects. They are commonly done with only one exercise, but it’s okay to design them with others. I would personally have them be antagonist muscle groups or different areas (one upper, one lower).

My last two cents. I enjoy this protocol with my big compound or main lifts and the Olympic lifts. It’s a great way to get work in while focusing on form and movement patterns.

MINDSET

Train smart, but never forget to train hard.