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Minimalist Fundamentals
by Joe S.
Program Description
Round out my physique doing compound exercises.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
May 20, 2024 12:17
Last Edited
May 21, 2024 11:54
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Week 1
1 / 12 Weeks
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 2
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
Day 4
1
Sit Up
4 Sets
10 Reps
2
Squat (Barbell)
4 Sets
10 Reps
3
Lat Pulldown
4 Sets
10 Reps