IT’S EASY TO fall into the trap of thinking more exercises equal better results. Social media is full of elaborate training plans promising to target every muscle from every angle, leaving many of us spending longer in the gym than we need to.
Bear Grylls used to train that way, too. The TV adventurer previously relied on a 24-move circuit to build strength in his 50s. These days, though, he’s stripped things back. In a recent Instagram post, the 52-year-old shared the three-exercise workout he performs every other day to stay strong, healthy and capable. Named after former Royal Marine William Charters, it’s become his go-to session.
The logic is simple. Compound lifts train multiple muscle groups at once, allowing you to lift heavier loads, build more muscle and get more done in less time. They also elevate your heart rate more than isolation exercises, making them an efficient way to improve strength and conditioning in the same workout.
Bear Grylls’ 3-Move Workout
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Complete all of the prescribed sets for one exercise before moving on to the next. Grylls performs weighted pull-ups, but if you can’t consistently knock out reps with added load, bodyweight pull-ups are the better option.
A. Barbell Squat x 6 reps and 5 sets
B. Bench Press x 6 reps and 5 sets
C. Pull-Up x 6 reps and 3 sets
From Men’s Health UK.
Related:
Bear Grylls’ 250-rep morning routine – this daily workout builds full-body strength in his 50s
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