5 Day Upper Lower Minimalist

Transform your fitness routine with the 4 Day Minimalist program, designed for those seeking maximum results in minimal time. Over the course of 8 weeks, you’ll engage in efficient, full-body workouts four times a week, focusing on compound movements that build strength and endurance. Perfect for busy schedules, this program emphasizes quality over quantity, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to simplify your training while maximizing your gains!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Lateral Raise (Dumbbell)

Upper

Front Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Lower

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Face Pull

Deadlift (Barbell)

Leg Extension

Abs Crunch (Bodyweight)

Dead Bug

Chest Fly (Cable)

Seated Row (Cable)

Dip (Assisted)

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