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

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.

B. Bench Press x 6 reps and 5 sets

C. Pull-Up x 6 reps and 3 sets

How to Do the Moves

• Grip the bar just outside shoulder-width and position it across the meaty part of your upper back.
• Unrack the bar and take a couple of steps back, standing with your feet around shoulder-width apart.
• Brace your core, push your hips back and bend your knees to lower into a squat until your thighs are at least parallel to the floor.
• Drive through your heels to stand back up, squeezing your glutes at the top before repeating.

• Lie on a flat bench and grip the barbell slightly wider than shoulder-width with an overhand grip.
• Plant your feet firmly on the floor, brace your core and pull your shoulder blades back and down. Unrack the bar and position it directly above your chest.
• Lower the bar under control until it lightly touches the middle of your chest.
• Press the bar back up explosively until your arms are straight, squeezing your chest at the top.

• Hang off the bar completely straight in a dead hang.
• Next tighten your abs and get into the hollow position.
• Un-shrug your shoulders.
• Pull your elbows down until your chest touches the bar.
• Lower back down, under control and in the hollow position.
• Relax, before getting back into hollow position and repeating the process.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.