Minimalist

by Jakob F.

1 athletes joined

Program Description

Got no time? Me neither

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 02, 2024 09:20
Last Edited
May 09, 2024 03:13

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

6-10 reps

2

Romanian Deadlift (Barbell)

3

8-12 reps

3A

Leg Extension

2

6-10 reps

3B

Leg Curl

2

6-10 reps

4

Standing Calf Raise

3

10-15 reps

Day 1

1

Squat (Barbell)

3

6-10 reps

2

Romanian Deadlift (Barbell)

3

8-12 reps

3A

Leg Extension

2

6-10 reps

3B

Leg Curl

2

6-10 reps

4

Standing Calf Raise

3

10-15 reps

Day 1

1

Squat (Barbell)

3

6-10 reps

2

Romanian Deadlift (Barbell)

3

8-12 reps

3A

Leg Extension

2

6-10 reps

3B

Leg Curl

2

6-10 reps

4

Standing Calf Raise

3

10-15 reps

Day 1

1

Squat (Barbell)

3

6-10 reps

2

Romanian Deadlift (Barbell)

3

8-12 reps

3A

Leg Extension

2

6-10 reps

3B

Leg Curl

2

6-10 reps

4

Standing Calf Raise

3

10-15 reps

Day 2

1

Incline Bench Press (Barbell)

3

6-10 reps

2

Dip (Weighted)

3

6-10 reps

3

Skull Crusher

3

6-10 reps

4

Lateral Raise (Dumbbell)

3

8-12 reps

Day 2

1

Incline Bench Press (Barbell)

3

6-10 reps

2

Dip (Weighted)

3

6-10 reps

3

Skull Crusher

3

6-10 reps

4

Lateral Raise (Dumbbell)

3

8-12 reps

Day 2

1

Incline Bench Press (Barbell)

3

6-10 reps

2

Dip (Weighted)

3

6-10 reps

3

Skull Crusher

3

6-10 reps

4

Lateral Raise (Dumbbell)

3

8-12 reps

Day 2

1

Incline Bench Press (Barbell)

3

6-10 reps

2

Dip (Weighted)

3

6-10 reps

3

Skull Crusher

3

6-10 reps

4

Lateral Raise (Dumbbell)

3

8-12 reps

Day 3

1

Chin-Up (Weighted)

4

6-10 reps

2

Barbell Row

3

6-10 reps

3

Bicep Curl (Dumbbell)

3

6-10 reps

4

Rear Delt Fly (Dumbbell)

2

8-12 reps

Day 3

1

Chin-Up (Weighted)

4

6-10 reps

2

Barbell Row

3

6-10 reps

3

Bicep Curl (Dumbbell)

3

6-10 reps

4

Rear Delt Fly (Dumbbell)

2

8-12 reps

Day 3

1

Chin-Up (Weighted)

4

6-10 reps

2

Barbell Row

3

6-10 reps

3

Bicep Curl (Dumbbell)

3

6-10 reps

4

Rear Delt Fly (Dumbbell)

2

8-12 reps

Day 3

1

Chin-Up (Weighted)

4

6-10 reps

2

Barbell Row

3

6-10 reps

3

Bicep Curl (Dumbbell)

3

6-10 reps

4

Rear Delt Fly (Dumbbell)

2

8-12 reps

Day 2

1

Incline Bench Press (Barbell)

3 Sets

6-10 Reps

2

Dip (Weighted)

3 Sets

6-10 Reps

3

Skull Crusher

3 Sets

6-10 Reps

4

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Day 1

1

Squat (Barbell)

3 Sets

6-10 Reps

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

3A

Leg Extension

2 Sets

6-10 Reps

3B

Leg Curl

2 Sets

6-10 Reps

4

Standing Calf Raise

3 Sets

10-15 Reps

Day 3

1

Chin-Up (Weighted)

4 Sets

6-10 Reps

2

Barbell Row

3 Sets

6-10 Reps

3

Bicep Curl (Dumbbell)

3 Sets

6-10 Reps

4

Rear Delt Fly (Dumbbell)

2 Sets

8-12 Reps