EXPRESS GAINS: A minimalist hypertrophy program

Program Description

Express Gains is a minimalist hypertrophy routine put together for the busy individuals in life — from the college students to casual-lifting beach body enthusiasts, and everybody in between. The program is founded on heavy, multi-joint movements that give you the most bang for your buck whilst requiring minimal setup times. A dynamic double-progression scheme is employed to ensure progress at all levels: whether you're a mere novice or an intermediate, you will make gains. How to run: - When you hit the listed number of reps for any *one* set, make the smallest increment in weight for that 1 set. Keep the weight the same for the other set until you once again hit the listed number of reps. - Take enough rest between successive workouts. This means sleeping and eating enough (preferably in a slight caloric surplus), as well as taking a day off after a workout. - Stick to the RPE listed. 8 means you could've completed two more reps; typically, the concentric/lifting portion will have slowed down to about half the original. RPE 10 indicates a maximal effort.

Program Overview