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EXPRESS GAINS: A minimalist hypertrophy program
by AkshayAzariah
2 athletes joined
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
Level
Novice, Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jan 28, 2024 12:38
Last Edited
Jun 14, 2024 07:49
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Week 1
1 / 8 Weeks
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Dip (Bodyweight)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
Day 2
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
@9
@8
2
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
10 Reps
@9
@8
4
Seated Dumbbell Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
2
Lunge (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@8
3
Seated Hamstring Curl
1 Set
10 Reps
@10
4
Seated Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@9
@10