This minimalist workout routine takes under 45 minutes per session and is designed as a two-day per week program. If you have more training days available, this routine can be modified into a three, four, or even five-day split. This comprehensive guide will equip you with the knowledge to create a personalized minimalist training plan. These workouts incorporate fundamental minimalist training principles.
Full Body Day 1 begins with a brief warm-up of 2-3 minutes of brisk walking on a treadmill followed by dynamic stretches such as arm and leg swings. We start with two sets of flat dumbbell presses: a heavy set of 4-6 reps and a lighter back-off set of 8-10 reps, prioritizing strength and then hypertrophy. Dumbbells are preferred over barbells due to time efficiency and greater range of motion. This allows for a significant pectoral stretch, similar to dips. The recommended technique involves lowering dumbbells with a slight elbow tuck (30-45 degrees) and flaring elbows out while pressing. If shoulder discomfort occurs, maintain tucked elbows.
Next is the dumbbell Romanian deadlift (RDL) for two sets of 8-10 reps. Dumbbells offer time efficiency, but the biomechanics remain consistent with barbells. The key is pushing your hips back, letting the weight lower under control. Don’t aim to touch the floor; focus on hip movement and hamstring stretch. Reverse the motion without rounding your lower back. A smooth cadence without full lockout at the top maintains hamstring tension. Locking hips and squeezing glutes enhances glute activation. Straps are recommended to maximize hamstring focus.
We then move to the lat pull-down for two sets of 10-12 reps, utilizing different grips each set. An overhand middle grip targets the mid-back and lats in the first set, while an underhand close grip emphasizes biceps and lats from a different angle in the second set. Overhead curls after the second set further engage biceps, ensuring high-threshold fiber activation.
Following this, we perform single working sets of dumbbell step-ups (8-10 reps per leg). This exercise focuses on quads and glutes. In minimalist training, perfect execution is crucial, so ensure the front leg carries the load, minimizing back leg assistance. Working one leg at a time maintains tension. Heavier weights are often necessary to reach failure. Straps are recommended to prevent grip limitations.
Next, we perform a single set of overhead cable tricep extensions (12-15 reps) followed by a drop set. This exercise targets the triceps in a different shoulder position than the flat dumbbell press. Research suggests overhead extensions may be more effective for hypertrophy than press-downs. Lock your elbows, cable behind your head, squeeze triceps, lower under control, and feel the stretch. After reaching failure, reduce weight (30-40%) and repeat to failure.
Then we have a set of machine lateral raises (12-15 reps) plus a drop set. This exercise isolates side delts, but dumbbells or cables can be substituted with proper form. Straps are beneficial. Use a large range of motion or stop at 90 degrees if needed. Reach failure, then reduce weight (30-40%) and repeat to failure for added volume.
We finish Day 1 with horizontal toe presses for calves (12-15 reps) plus a drop set. A leg press machine offers a better mind-muscle connection for calves than a standing calf raise machine. Reach failure, then reduce weight (30-40%) and repeat to failure, maintaining controlled form and pausing at the bottom and squeezing at the top of each rep.
Full Body Day 2 begins with hack squats: one heavy set (4-6 reps) and one lighter set (8-10 reps). Hack squats require fewer warm-up sets than barbell squats. The heavy set targets near failure (RPE 9), focusing on driving through heels and maintaining pressure against shoulder pads. After resting, the lighter set focuses on controlled negatives and quad engagement. Full depth is important, allowing knees to go past toes safely.
We then perform an antagonistic superset for chest and back. This involves training opposing muscles back to back without rest. We do two sets of high incline Smith machine press (targeting pecs, shoulders, and triceps) supersetted with t-bar rows (targeting mid-traps, lats, rear delts, and biceps). The incline press utilizes a higher angle (45-60 degrees) and closer grip. The t-bar row can be substituted with incline dumbbell rows if necessary. Varying grips on the t-bar row targets the back from different angles. Rest (30 seconds to a minute) between superset exercises is recommended.
Next, is one set of seated hamstring curls (10-12 reps) plus a drop set. Seated leg curls are preferred over lying leg curls for hamstring growth. Leaning forward enhances the stretch. Reach failure, reduce weight (30-40%), and repeat to failure.
We follow this with one set of EZ bar bicep curls (12-15 reps) and myo-reps. Focus on curling out and up, driving through the pinky for supination, squeezing biceps, and maintaining a loose grip. After reaching failure, perform myo-reps by resting 3-4 seconds, doing 4 reps, resting, and repeating until 4 reps are no longer possible. Myo-reps increase high-tension reps efficiently.
Finally, we perform cable crunches (12-15 reps) with a double drop set. Kneel with the rope overhead, crunch down, and round your back. Reach failure, reduce weight by 30%, repeat to failure, reduce weight again (20-30%), and repeat to failure.
To adapt this routine to a 3, 4, or 5-day program, maintain exercises, sets, and reps, but adjust volume distribution. For 3 days, keep Full Body Day 1 and split Day 2 into upper and lower body days. For 4 days, split both full-body workouts into upper/lower splits. For 5 days, consider an upper/lower/push/pull/leg split.
