[Master Si] Minimalist

by Maynard Si

1 athletes joined

Program Description

Minimalist program to maximize gains.

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Dec 23, 2025 10:13
Last Edited
Jan 04, 2026 02:12

Muscle Engagement

Front

Back

MuscleSet

Abs

17.6%

Triceps

11.8%

Front Delts

7.8%

Hamstrings

7.8%

Glutes

7.8%

Quadriceps

7.8%

Biceps

7.8%

Upper Back

7.8%

Lats

7.8%

Middle Delts

3.9%

Chest

3.9%

Lower Back

2%

Forearms

2%

Calves

2%

Adductors

2%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Overhead Press (Barbell)

2

5-8 reps

-

2

Romanian Deadlift (Barbell)

2

5-8 reps

-

3

Bicep Curl (Barbell)

2

5-8 reps

-

4

Abs Crunch (Machine)

2

AMRAP

-

Day 1

1

Overhead Press (Barbell)

2

5-8 reps

-

2

Romanian Deadlift (Barbell)

2

5-8 reps

-

3

Bicep Curl (Barbell)

2

5-8 reps

-

4

Abs Crunch (Machine)

2

AMRAP

-

Day 1

1

Overhead Press (Barbell)

2

5-8 reps

-

2

Romanian Deadlift (Barbell)

2

5-8 reps

-

3

Bicep Curl (Barbell)

2

5-8 reps

-

4

Abs Crunch (Machine)

2

AMRAP

-

Day 1

1

Overhead Press (Barbell)

2

5-8 reps

-

2

Romanian Deadlift (Barbell)

2

5-8 reps

-

3

Bicep Curl (Barbell)

2

5-8 reps

-

4

Abs Crunch (Machine)

2

AMRAP

-

Day 2

1

Bench Press (Dumbbell)

2

5-8 reps

-

2

Chest Supported Row (Machine)

2

5-8 reps

-

3

Hanging Leg Raise

2

10-15 reps

-

4

Standing Calf Raise

1

AMRAP

-

Day 2

1

Bench Press (Dumbbell)

2

5-8 reps

-

2

Chest Supported Row (Machine)

2

5-8 reps

-

3

Hanging Leg Raise

2

10-15 reps

-

4

Standing Calf Raise

1

AMRAP

-

Day 2

1

Bench Press (Dumbbell)

2

5-8 reps

-

2

Chest Supported Row (Machine)

2

5-8 reps

-

3

Hanging Leg Raise

2

10-15 reps

-

4

Standing Calf Raise

1

AMRAP

-

Day 2

1

Bench Press (Dumbbell)

2

5-8 reps

-

2

Chest Supported Row (Machine)

2

5-8 reps

-

3

Hanging Leg Raise

2

10-15 reps

-

4

Standing Calf Raise

1

AMRAP

-

Day 3

1

Pull-Up (Neutral Grip, Weighted)

2

5-8 reps

-

2

Squat (Barbell)

2

5-8 reps

-

3

Tricep Extension (Machine)

2

8-12 reps

-

4

Abs Crunch (Machine)

2

8-12 reps

-

Day 3

1

Pull-Up (Neutral Grip, Weighted)

2

5-8 reps

-

2

Squat (Barbell)

2

5-8 reps

-

3

Tricep Extension (Machine)

2

8-12 reps

-

4

Abs Crunch (Machine)

2

8-12 reps

-

Day 3

1

Pull-Up (Neutral Grip, Weighted)

2

5-8 reps

-

2

Squat (Barbell)

2

5-8 reps

-

3

Tricep Extension (Machine)

2

8-12 reps

-

4

Abs Crunch (Machine)

2

8-12 reps

-

Day 3

1

Pull-Up (Neutral Grip, Weighted)

2

5-8 reps

-

2

Squat (Barbell)

2

5-8 reps

-

3

Tricep Extension (Machine)

2

8-12 reps

-

4

Abs Crunch (Machine)

2

8-12 reps

-

Day 1

1

Overhead Press (Barbell)

2 Sets

5-8 Reps

-

2

Romanian Deadlift (Barbell)

2 Sets

5-8 Reps

-

3

Bicep Curl (Barbell)

2 Sets

5-8 Reps

-

4

Abs Crunch (Machine)

2 Sets

AMRAP

-

Day 2

1

Bench Press (Dumbbell)

2 Sets

5-8 Reps

-

2

Chest Supported Row (Machine)

2 Sets

5-8 Reps

-

3

Hanging Leg Raise

2 Sets

10-15 Reps

-

4

Standing Calf Raise

1 Set

AMRAP

-

Day 3

1

Pull-Up (Neutral Grip, Weighted)

2 Sets

5-8 Reps

-

2

Squat (Barbell)

2 Sets

5-8 Reps

-

3

Tricep Extension (Machine)

2 Sets

8-12 Reps

-

4

Abs Crunch (Machine)

2 Sets

8-12 Reps

-