The Minimalist - 4 Days
Streamline Training Systems
BodybuildingI built this program specifically for busy professionals and full-schedule parents with full-time jobs looking to put on some serious muscle. You've got a lot on your plate; you're ready to build your body, but the thought of planning your own workouts, researching some new influencer to follow, or sifting through gigabytes of Internet "research" to find the optimal training split feels overwhelming and time-consuming. That's where this program comes in.
This program is designed as an intermediate/advanced, gym-based bodybuilding program with a slight focus on the upper body (this is a full-body program but leg training is at maintenance levels and you'll be training upper body in some capacity every day). This program leverages short rest times and efficient workouts to help athletes achieve more muscle growth in less time. You won't have to guess whether your workouts are effective; you'll be too busy breathing heavy and struggling to fit your shoulders through doors to wonder if you made the most of your time! The harder you push, the faster you'll go and the more you'll grow. Get ready to go to work!
Warm-up
A
2 Rounds 20 cal cardio 15 heel elevated air squats 8 ATG split squats
B
EZ Bar Curl
3 x 10
C
Back Squat
3 x 5 @ 75 %
D1
DB Deadlift
3 x 10
D2
Leg Press
3 x 12
E1
Leg Extension
3 x 15
E2
Prone Machine Hamstring Curl
4 x 12
Warm-up
A
2 Rounds Cardio - 1 min push-ups - 12 Banded lat stretch - if needed, 45s Pull-ups - 15
B
Bench Press
3 x 5 @ 75 %
C
Incline DB Bench Press
3 x 12
D
Lat Pulldown
3 x 12
E
Bent Over DB Row
3 x 12
F
DB Lateral Raise
3 x 15
G1
Tricep Pushdown
3 x 15
G2
Seated Incline DB Curls
3 x 15
Warmup
A
2 Rounds Cardio - 1 min banded monster walks - 10 steps forward and back foam roll - if needed Single leg box squats - 6 ea leg
B
Deadlift
3 x 5 @ 75 %
C
Leg Press
3 x 12
D1
Bulgarian Split Squat
3 x 12
D2
Prone Machine Hamstring Curl
3 x 12
E
Leg Extension
2 x 15
F1
Hammer Curl
3 x 12
F2
Tricep Pushdown
3 x 12
Warmup
A
2 Rounds cardio - 1 min inverted rows - 10 inchworms - 6 straight arm pulldowns - 12
B
Barbell Row
3 x 8
C
Lat Pulldown
3 x 12
D
Close Grip Bench Press
3 x 8
E
DB Chest Fly
3 x 15
F1
Cable Curl - Bar Attachment
3 x 15
F2
Tricep Pushdown
3 x 15
G1
Single Arm Tricep Pressdown
3 x 15
G2
Alternating DB Hammer Curl
3 x 15
Jonathan Wilson, CSCS, USAW L1
Jonny Wilson has spent the better part of the last decade as a collegiate strength and conditioning coach. He's a certified and licensed Athletic Trainer (ATC, LAT), a Certified Strength and Conditioning Specialist (CSCS), and a USA Weightlifting Level 1 Coach (USAW1). He's a husband and a father with an eye for time-saving (but incredibly intense) workouts.
You've spent enough time wishing for bigger arms or poking around the internet for a program that might help you get in shape. This program puts the mental work of growing muscle on autopilot so you can push past your old physique and build a better body.
Get The Minimalist - 4 Days
