The Minimalist - Upper Focus

Streamline Training Systems

Coach
Jonathan Wilson

I 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 significant 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!

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Stop Wasting Time
This workout program is designed to leverage the most effective workouts and intensity techniques. While other people are wandering around the gym, wondering whether they should try out the hip ab/adduction machine, you'll be busy putting in high-quality work and growing muscle, instead of wasting your own time.
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Put Your Gains on Autopilot
You've got more important things to do than digging around the internet, looking for a new influencer to show you how to do a workout they made up on the spot with little to no thought. This program walks you through the plan from A-to-Z so you can think less about your fitness and more about the things that really matter to you.
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Finally Get Results
You can be confident in this program. With a blend of workouts that increase in volume from week-to-week, exercise selection that actually targets the muscles you want to grow, and intensity techniques that keep you from giving up before you give your all, this program was made to get you results from week 1.
Features
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Programming 4 days per week
Arm-splitting pumps, brutal intensity techniques, and max-effort workouts, all designed to build you the body you've been looking for
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Warm-up

A

2 Rounds 20 cal cardio 15 heel elevated air 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

3 x 12

Monday
Week 1 Day 2

Warm-up

A

2 Rounds Cardio - 1 min push-ups - 12 Banded lat stretch - if needed, 45s Pull-ups - 5-10

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

Wednesday
Week 1 Day 4

Warmup

A

2 Rounds Cardio - 1 min Good Mornings - 10

B

GHD Sit-Up

3 x 12

C

Hack Squat

3 x 12

D1

Bulgarian Split Squat

3 x 12

D2

Prone Machine Hamstring Curl

3 x 12

E1

Hammer Curl

3 x 12

E2

Tricep Pushdown

3 x 12

Thursday
Week 1 Day 5

Warmup

A

2 Rounds cardio - 1 min straight arm pulldowns - 12

B

Barbell Row

3 x 8

C

Lat Pulldown

3 x 12

D

Close Grip Bench Press

3 x 10

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

Coach
coach-avatar Jonathan Wilson

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.

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It's Time to Grow

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 - Upper Focus
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FAQs
Who is this program for?
Busy dads, adults with full-time jobs, or anyone who's ready to stop wasting time in the gym and start getting jacked
Will I gain muscle on this program?
Absolutely. While there are no guarantees in life, if you work hard in every workout, maximize your protein each day, and recover well, you will notice legitimate muscle growth, especially in the upper body. If you eat in a slight surplus, your arms will blow up!
Can I lose fat on this program?
Absolutely! But your results will always match your commitment and execution. If you hit every workout hard and keep even a moderate eye on your diet, you can lose a remarkable amount of fat. Just don't expect to get huge and lose a bunch of fat at the same time.
The Minimalist - Upper Focus