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Minimalist Workout (Upper/Lower)
by Johann F.
1 athletes joined
Program Description
Minimalist workout — for busy periods.
Program Overview
Level
Beginner, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Apr 14, 2024 10:53
Last Edited
May 07, 2024 10:55
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
6 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8.5
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
4
Hammer Curl
3 Sets
10 Reps
@8.5
Day 4
1
Face Pull
3 Sets
12 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 2
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
6 Reps
@8.5
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
6 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
Day 2
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
6 Reps
@8.5
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8.5
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
4
Hammer Curl
3 Sets
10 Reps
@8.5
Day 4
1
Face Pull
3 Sets
12 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
6 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
Day 2
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
6 Reps
@8.5
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8.5
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
4
Hammer Curl
3 Sets
10 Reps
@8.5
Day 4
1
Face Pull
3 Sets
12 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
6 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
Day 2
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
6 Reps
@8.5
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8.5
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
4
Hammer Curl
3 Sets
10 Reps
@8.5
Day 4
1
Face Pull
3 Sets
12 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Seated Calf Raise
3 Sets
12 Reps
@8.5