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Minimalist Training
by Byrhard K.
Program Description
Train efficiently and save time
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 10, 2024 09:19
Last Edited
May 07, 2024 10:47
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Week 1
1 / 3 Weeks
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@7-8
2
Leg Curl
2 Sets
10-12 Reps
@8-9
3
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8-9
@8-9
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7.5-8.5
2
Seated Row (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@7-8
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@7.5-8.5
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@7.5-8.5
@7-8
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7-8
3
Lat Pulldown
2 Sets
10-12 Reps
@7-8
4
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@7.5-8.5
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@7-8
2
Leg Curl
2 Sets
10-12 Reps
@8-9
3
Leg Extension
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-8
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@7.5-8.5
@7-8
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7-8
3
Lat Pulldown
2 Sets
10-12 Reps
@7-8
4
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@7.5-8.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7.5-8.5
2
Seated Row (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@7-8
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@7.5-8.5
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@7-8
2
Leg Curl
2 Sets
10-12 Reps
@8-9
3
Leg Extension
3 Sets
10-12 Reps
@8-9
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-8
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@7.5-8.5
@7-8
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7-8
3
Lat Pulldown
2 Sets
10-12 Reps
@7-8
4
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@7.5-8.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7.5-8.5
2
Seated Row (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@7-8
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@7.5-8.5