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
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedJan 28, 2024 12:38
- Last EditedJun 18, 2025 12:50
Summary
Unlock your potential with EXPRESS GAINS, an 8-week minimalist hypertrophy program designed for those who want to build muscle efficiently. With just three training days per week, you’ll focus on compound movements and targeted exercises that maximize your gains without overwhelming your schedule. Each session includes a blend of dumbbell and bodyweight exercises, ensuring you hit all major muscle groups while keeping things simple and effective. Get ready to transform your physique and elevate your training game!
