EXPRESS GAINS: A minimalist hypertrophy program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Seated Hamstring Curl

Seated Calf Raise

Day 3: Legs/Abs

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Wide Grip Lat Pulldown

Seated Dumbbell Curl

Hammer Curl

Day 2: Back/Biceps

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Day 1: Chest/Shoulders/Triceps

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