Barebones 2-Day

The Barebones Protocol was designed to be realistic. It doesn’t assume perfect sleep, unlimited time, or a predictable schedule. Instead, it focuses on the minimum effective dose to keep strength moving, rebuild habits, and maintain motivation. It’s ideal for seasons of life where energy and time are scarce, while still providing a bridge to longer or higher volume programs once your schedule allows. This program balances strength, hypertrophy, and recovery in a way that supports a busy lifestyle. It allows you to make measurable progress without overcomplicating training or adding unnecessary stress. Barebones is about showing up, putting in the work you can handle, and building consistency, which is the foundations of strength and long term results.
*Note that day 3, Is optional and only when time is available in your schedule and you feel you need the extra volume.

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Week 1

Week 2

Week 3

Rest Times
Main lifts- 3-5 minutes
Assistance work- 1-2 minutes

Get The Juices Flowing

Front Squat (Barbell)

Bench Press (Barbell)

Chin-Up (Assisted)

Kroc Row

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Deadlift (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Chest Supported Row (Machine)

Pec Deck (Machine)

*OPTIONAL*
Only use this day if you need the extra volume and you have the extra time in your life.

Z *(OPTIONAL)*

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