This routine is very simple and it covers all the bases for mass gaining, anyone can follow it but it is intense, even though there will be only 2 weight training sessions per week. Use all the push up and pull up variations. Monday 5 sets of deadlift 5 sets of push ups 5 sets of pull ups Wednesday Sprints Friday 5 sets of deadlift 5 sets of push ups 5 sets of pull ups
Looks like a good time saving routine for people can't get to the gym very often. I would probably suggest throwing in squats (especially squats) and bench in both of those days as well, what do you think?
I'm not a fan of the bench press, I prefer push ups, that's why I selected push ups instead of bench press. You can add resistance to your push ups, it's the best chest exercise, in my opinion. You could do squats instead of deadlift on Friday but the conventional back squat is not an exercise I like, I think it overdevelops the glutes.
Another exercises you could try is squats with a hip belt. I prefer squats with a hip belt because the center of gravity is in your favour and you are not crushing your spine. It's also good for people who struggle with squat depth and people with shoulder issues.
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