Less Is More

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Try to get 45 - 60 seconds of tension out of each set!
Go slow on the negatives!

Pull-Up (Assisted)

Belt Squat

Chest Fly (Cable)

Bent Over Row (Dumbbell)

Lying Leg Curl

Seated Shoulder Press (Dumbbell)

Back > Legs > Chest > Shoulder

Romanian Deadlift (Barbell)

Lat Pulldown

Leg Extension

Incline Bench Press (Dumbbell)

Face Pull

Leg > Chest > Back > Shoulder

Hip Thrust (Barbell)

Chest > Back > Legs > Shoulder

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