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If you are looking to step away from dating apps and build a better relationship with the gym, consistency is key. Below is an efficient, 3-day full-body routine designed to maximize strength gains in under an hour per session. Workout Day Focus Exercises Target Reps/Sets Barbell Squats, Romanian Deadlifts (RDLs), Bench Press 3 sets × 8–10 reps Day 2: Hypertrophy Pull-Ups, Hip Thrusts, Overhead Shoulder Press 3 sets × 8–12 reps Day 3: Power Conventional Deadlifts, Incline Bench, Heavy Rows 3 sets × 5–8 reps Safe Practices for Digital Downloads