The Minimalist
Maximum results in minimum time. A 2-day full-body plan for busy lifters who still want to progress.
General FitnessIntermediateMedium
2 days/week55 min/session2 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Barbell Bench Press - Medium Grip 4 sets · 8-10 reps | — | — | Barbell Incline Bench Press - Medium Grip 4 sets · 8-10 reps | — | — | — |
| 2 | Bent Over Barbell Row 4 sets · 8-10 reps | — | — | Pullups 4 sets · 6-10 reps | — | — | — |
| 3 | Barbell Squat 4 sets · 8-10 reps | — | — | Barbell Lunge 3 sets · 10-12 reps | — | — | — |
| 4 | Romanian Deadlift 3 sets · 10-12 reps | — | — | Stiff-Legged Barbell Deadlift 3 sets · 10-12 reps | — | — | — |
| 5 | Standing Military Press 3 sets · 8-10 reps | — | — | Seated Dumbbell Press 3 sets · 10-12 reps | — | — | — |
| 6 | Reverse Flyes 3 sets · 15-20 reps | — | — | Barbell Curl 3 sets · 10-12 reps | — | — | — |
| 7 | Plank 3 sets · 45-60 sec reps | — | — | EZ-Bar Skullcrusher 3 sets · 10-12 reps | — | — | — |
| 8 | Incline Walk 1 sets · 20 min reps | — | — | Russian Twist 3 sets · 20-30 reps | — | — | — |
| 9 | — | — | — | Incline Walk 1 sets · 20 min reps | — | — | — |