I'm an overworked, overstressed officedrone.

Is there a workout or routine I can brainlessly follow, that doesn't take long, that I can do with basic equipment?
I average 12-15k steps per day already

Mentally and physically, I'm at my limit here.

>I average 12-15k steps per day already
that shit don't mean anything. you need to get your heart pumping.

do body weight exercises.

>>76338023 (OP)
RAPE RAPE RAPE RAPE RAPE

Here is a decent framework for a minimalist routine:

Upper body pull 3x8-12
Upper body push 3x8-12
Squat variation 3x8-12
2 accessories supersetted 3x12-15

To be specific you could do:

Barbell rows
Incline bench
Barbell back squats
Curls & skull crushers

For the last three years I've had a bullshit office job that only required two or three hours a day of any real attention, and was able to fuck off to run or work out whenever I wanted. Unfortunately they've seen fit to give me a promotion, raise and more responsibility, and worst of all my daily schedule is dictated by other people's availability.

I miss being a night guard security slug.

>>76338323
>another "lol i did an office job where i barely did anything and left for hours and they gave me raises and promotions" bullshit humblebrag larp

>>76338023 (OP)
tfw no japanese officedrone gf

>>76338023 (OP)
https://www.hybridcalisthenics.com/routine

>>76338023 (OP)
NEED a workworm gf

>>76338023 (OP)
shadowboxing or actual sparring with other office waggies in the canteen

>>76338280
NotmOP, but still thanks anon.
Do you think three to four days on and three to four days off is a good ratio of work to recovery, or should I just send it?

Lifting is a great pastime to get your mind off of work. I do a rather simple routine:

Monday and Friday are the same:
Squat 3 sets 5-10 reps
Incline bench 3x 5-10
BB rows 3x 5-10
Superset preacher curls and lateral raises 3x 10-15
ez bar skullcrushers 3x10-15

Wednesday:
Deadlift 1 heavy set (5-10 reps) then 2 light sets (10-15% lighter than main set)
OHP 3x5-10
Chin ups 3 sets to failure

>>76338599
Welcome bro. For this schedule, I would recommend doing 3x per week and leaving at least 1 day between workouts. Since you're doing the same thing each day and hitting quite big lifts, the muscles need time to recover and grow.

>>76338821
Nta, but agree w this. Make sure you're hitting your protein macros for maximal recovery and growth. I work outside and can only do 3/4 times a week due to compounding CNS fatigue.

>>76338821
>>76338830
Thanks bros. I've quit my crossfit gym where they would spoon feed me a program and need a simple routine that a retard like me can follow without thinking too much.
WAGMI

>>76338893
Welcome. With this, the only thinking would be to choose your exercises well when you're setting it up (eg if you're doing bench as your push, maybe do a shoulder accessory) then just do a review every few months and tweak it based on how you're responding. Hope it goes well

>>76338023 (OP)
I'm a wage slave and do basic 3x push up and 3x leg raises 3x squats; all until failure

>>76338023 (OP)
Bad drawing. The perspective is all fucked

>>76338704
>>76338280
thanks anons but I don't have access to a Barbell..
I suppose I can still apply this to dumbells.
How much are youbresting between sets here?

>>76338023 (OP)
Yes. There is one that allows you to maximize gains while being able to live a normal life.

>>76338023 (OP)
Have sex with your officelady coworkers.
Short workout which also relieves stress very well.

>>76338419
I never knew I needed this also until now.

>>76338023 (OP)
Just do full body once per week, or even once every other week.

>>76339691
Im the first anon you mentioned and I barely rest when warming up and with working sets I rest up to 3 minutes.

You can replace BB squats with goblet squats or Bulgarian split squats, bench with dumbbells is alright, bb rows with one arm db rows, deadlifts with db good mornings if normal db deadlifts are too light.
If you're not sure about something later on just post in /sqtddtot/ and people will help you out

>>76338023 (OP)
If you have room for it and find it cheap second hand get one of these. This is exercise + face pulls (with resistance bands if you have no access to a cable machine) will improve your office hours so much I can't even begin to explain it

Sex with OLs
>>76338023 (OP)
SS+GOMAD

>>76338023 (OP)
100 burpees is brainless and actually makes you pretty athletic over time

>>76338023 (OP)
DNR
SEXOOOOOO

>>76338023 (OP)
Do some sort of high intensity cardio in the morning, before taking a shower and going to work.

100 burpees or 100 kettlebell swings if you're willing to buy equipment.
Sprints are the best but you're gonna have to buy a treadmill.

It will make you far more alert and sharpen your mind. All the increased blood flow will wake the hell up and you'll outperform all the caffeine zombies in your office.

>>76338023 (OP)
I wanted to help but since you posted tranime I simply refrain from doing so

>>76338023 (OP)
>>76338419
>>76339885
>>76340526
>pantyhose
>skirt
mmmmhhhhhhhh

>>76340437
weighted or just bw?

>>76339885
tfw douki has ended

>>76341153
All good things must eventually come to an end.

>>76338023 (OP)
30m weight training (standard bro split) + 30m cardio (running) for 5 times a week

>>76338704
>>76338280
thoughts on this vs th GSLP?

>>76341153
where are you reading these days now that mangadex is kill?

>>76342669
also fuck being in Canada, food is bankrupting me. Eating more since exercising and trying to be healthy in that regard is brutal

>>76338033
Isn't that just cardio?

>>76338023 (OP)
Check out simple & sinister