Minimalist Training

Gladiator STRONG

Wrestling, Law Enforcement, Football , Basketball, Jiu Jitsu, Strength & Conditioning, First Responders, Baseball , Track & Field
Zach Even - Esh

When life is busy and times are hectic or you're an athlete with minimal time to strength train yet you want to maximize your results, that is where The Minimalist Training Program comes into play.

You will train 3 x week and sessions will last approximately 35 minutes.

You'll find the added rest and recovery to inspire you and get you excited to return to higher volume training after your 7 weeks of Minimalist Training is over.

Many lifters and athletes find this a great change from high frequency or training that requires you to be in the gym for over an hour each session.

The Minimalist Program will maximize your recovery and your results. You'll experience what it's like to get MORE from LESS.

When Life Is Hectic
When your life is hectic and you feel like you don't have the time to train, it's time to adjust your volume and frequency. With The Minimalist Training Program, you'll experience a short yet proven to be highly effective training program. The added rest and recovery will give your mind and body the recovery you need which will lead to greater gains in strength and size.
The POWER of "Minimum Effective Dose"
Whether it's the busy time of the holidays, your hectic life & career or perhaps you're an in season athlete, The Minimalist Training Program will provide you with the "Minimum Effective Dose" so you can get the job done without spending endless hours in the gym or weight room every week. Your mind AND body is craving the added recovery.
The Secret of the World's Strongest Men
Many of the Strongest Powerlifters of the 70s and 80s trained the main lifts only once a week. These men were working and family men. They didn't have the time or the energy to WASTE in the gym. And so they did ONLY what was needed to produce maximum results in STRENGTH.
Programming 3 days per week
You will train 3 x week and sometimes only 2 x week. There are also some "optional" days to add some assistance work.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Watch these videos to ensure your technique is dialed in to perfection.
Detailed, Expert Instruction
Coaches who will hold you accountable and provide the feedback you need to grow. All exercises and training is explained in detail.
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Access The Minimalist Program all through an app. Easy and Highly Effective.
Barbell // Squat Stand // Bench // Dumbbells // Kettlebells
sample week banner image
Sample Week
Week 1 of 7-week program

1) Warm Up


PREP X 2 ROUNDS A) Squats x 10 B) Lunges x 10 / 10 C) KB swings x 10 D) Pull Ups x 10


Pause Back Squat

5, 5, 3, 3, 3


Walking Lunges

1 x 100


Mobility Cool Down



DB Bench Press

12, 10, 6, 6


Weighted Chin Ups

6, 5, 4, MAX



1 x 50


Hanging Knee Raise

1 x 15




5, 5, 5, 3, 3


Bulgarian Split Squat

2 x 8


Shoulder Press

8, 5, 5, 5


Band Face Pull

1 x 50

coach-avatar Zach Even - Esh

Zach Even - Esh is one of the leading authorities in the strength & conditioning field today. Zach started The Underground Strength Gym in 2002 and has been coaching & consulting with Adults to Tier 1 Military, Youth Athletes to D1 Athletes and Garage Gym lifters from all around the world. Zach is also the Author of The Encyclopedia of Underground Strength.

Perfect for Busy Men

There are times in life when time is simply not on your side. Regardless, that is NO excuse to let yourself slip and get weak. Instead, take action with The Minimalist Training Course & continue to make strides in strength & lean muscle gains. Your mental

Get Minimalist Training
Who is Minimalist Training for?
If you're a busy adult or a busy athlete, you can follow this training program & expect GREAT results with 3 training sessions per week. Each session will last approximately 35 minutes including warm up and cool down.
Can Athletes Follow this program?
YES! You can tweak a few things by adding sprints, jumps and med ball throws to make this a athletic focused program.
What if I can't Train 3 x Week?
You have the option to drop a day of training and go 2 x week. I've done it before myself with great success although I do recommend sticking to the program as is.
The Proof
verified-athlete-avatar Paul Landini

NO Time = NO Problem

Verified Athlete

""The Ideal Training Plan for Guys Like Me; Over 40, Been Lifting for Decades, Lots of Family & Professional Obligations....."

Minimalist Training