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Less Is More
by Felix_M._962232
Program Description
Building Muscle/Strength by restricting the program to only 12 exercises, but therefore incresing the frequency of each exercise and muscle group, that get's worked out. The focus is set on Chest, Back, Legs and Lateral Delts. Muscles like Biceps, Triceps, Calves and Front & Rear Delts do not get their own exercises, but rely on activation during the other exercises. Sets / Muscle Group / Week: ▪︎ 15x Chest ▪︎ 15x Back ▪︎ 15x Legs ▪︎ 9x Side Delt
Program Overview
Level
Beginner, Novice
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 20, 2024 06:27
Last Edited
May 07, 2024 10:15
down_app
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8