The Min-Max Program _ 5/3/1

To provide an efficient training regimen that helps individuals maximize their muscle gains and strength while minimizing the time spent in the gym. It focuses on optimizing workouts through evidence-based practices, targeting both hypertrophy and strength, and ensuring that exercises are effective and time-efficient. This program is suitable for various fitness levels, aiming to help users achieve their goals without excessive volume or unnecessary gym time.

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Week 1

Week 2

Week 3

Week 4

Bayesian Cable Curl

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Cable Triceps Kickback

Wrist Curl (Dumbbell)

Wrist Extension (Dumbbell)

Alternating Dumbbell Curl

Lateral Raise (Dumbbell)

Dead Hang

ARM/DELTS

Bench Press (Barbell)

Pec Deck (Machine)

Incline DB Y-Raise

Pull-Up (Weighted)

Seated Row (Machine)

Preacher Curl (EZ Bar)

Bench Press (Close Grip)

Lying Leg Raise

UPPER 1

Seated Leg Curl

Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Hip Abductor (Machine)

Calf Raise (Leg Press)

LOWER 1

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Machine Shrug

Bench Press (Smith Machine)

1-Arm Reverse Pec Deck

Abs Crunch (Machine)

UPPER 2

Sumo Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Press

LOWER 2

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