Program Description
Extremely simple workouts - with intense execution
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJan 18, 2025 04:30
- Last EditedJun 18, 2025 12:15

Summary
Unlock your potential with Minimalist Gains, a focused 6-week program designed for those ready to build strength with minimal equipment. Committing just four days a week, you’ll dive into a mix of bodyweight and weighted exercises, including challenging movements like Muscle Ups and Deficit Handstand Push Ups. Each session is structured with supersets to maximize your time and intensity, ensuring you see real results. Perfect for lifters looking to streamline their training while achieving impressive gains!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Week 1
1 / 6 Weeks
Day 1
1A
Deficit Handstand Push Up3 Sets
-
-
1B
Back Lever3 Sets
-
-
1C
Muscle Up3 Sets
-
-
2A
Chin-Up (Weighted)3 Sets
-
-
2B
Dip (Weighted)3 Sets
-
-
2C
Farmer's Walk (Weighted)3 Sets
-
-
3
Sprint3 Sets
-
Day 2
1A
Squat (Paused)3 Sets
-
-
1B
Bicep Curl (Dumbbell)3 Sets
-
-
2A
High Pull3 Sets
-
-
2B
Ab Wheel3 Sets
-
-
2C
Incline Curl (Dumbbell)3 Sets
-
-
3A
Nordic Curl3 Sets
-
-
3B
Pistol Squat3 Sets
-
-
4
500m Row2 Sets
-
Day 3
1A
Muscle Up3 Sets
-
-
1B
Deficit Handstand Push Up3 Sets
-
-
1C
Back Lever3 Sets
-
-
2A
Incline Bench Press (Dumbbell)3 Sets
-
-
2B
Seated Row (Cable)3 Sets
-
-
2C
Farmer's Walk (Weighted)3 Sets
-
-
3
Sprint3 Sets
-
-
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
-
-
1B
Bicep Curl (Dumbbell)3 Sets
-
-
2A
Hang Clean3 Sets
-
-
2B
Dragon Flag3 Sets
-
-
2C
Incline Curl (Dumbbell)3 Sets
-
-
3A
Nordic Curl3 Sets
-
-
3B
Pistol Squat3 Sets
-
-
4
500m Row2 Sets
-