The Minimalist Power Protocol

The purpose of the Minimalist Power Protocol is to demonstrate how strong you can become when training is stripped down to its essential movements and every ounce of effort is poured in to the remains. This program removes the noise, the endless accessories, and the over‑engineered routines — leaving only the movements that build true power. With just 2–3 exercises per session, the focus shifts entirely to intent, execution, and raw effort.

Because this program is intentionally simple, it’s highly customizable. Lifters can add, swap, or rotate exercises whenever they want to increase the challenge or introduce variety without disrupting the structure of the cycle.

The explosive intensity and low‑volume design of the Minimalist Power Protocol makes it especially effective for anyone training under caloric restriction — including Keto, Carnivore, or other low‑carb approaches where glycogen stores are limited. When stamina drops and long, complex sessions become counterproductive, this protocol shines. Short sessions, high intent, and minimal movements allow you to train hard, recover well, and continue building real strength even in a low‑carb state.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Focus on hitting the bottom of each rep range, choosing maximal weight over rep count.

Bench Press (Barbell)

Overhead Press (Barbell)

Tricep Rope Push Down (Cable)

Press Strength

Add 1 rep to each set where possible. Keep the same weight used in week one. Aim for the middle rep.

Add 2.5kg for Upper Body & 5kg for Lower Body. Return to the bottom of the rep range. 

Use the same weight at week 4. Increase rep by 1 where possible. Aim for the middle rep range. 

Add 1 more rep to each set. Keep the same weight used in week 1 & 2. Aim for the top of rep range. 

Add 1 more rep to each set. Keep the same weight used in week 4 & 5. Aim for the top of rep range. 

Squat (Barbell)

Leg Press (45 Degrees)

Lower Strength 

Deadlift (Barbell)

Pendlay Row

Pull-Up (Weighted)

Pull Strength 

Bench Press (Close Grip)

Chin-Up (Weighted)

Upper Development 

Perform the same exercises as week 1 before restarting program (OR) perform your 1RM as deload week.

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