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Minimalist
by Jakob F.
1 athletes joined
Program Description
Got no time? Me neither
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 02, 2024 09:20
Last Edited
May 09, 2024 03:13
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Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
2 Sets
6-10 Reps
3B
Leg Curl
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
Day 3
1
Chin-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
2 Sets
6-10 Reps
3B
Leg Curl
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Chin-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
2 Sets
6-10 Reps
3B
Leg Curl
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Chin-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
2 Sets
6-10 Reps
3B
Leg Curl
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
10-15 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Skull Crusher
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Chin-Up (Weighted)
4 Sets
6-10 Reps
2
Barbell Row
3 Sets
6-10 Reps
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps