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The Minimalist | 2-Day/Week Bodybuilding Program
by Dalton B.
Program Description
This is meant to be a bare minimum program. It allows you to hit all of the muscles in the body without spending a lot of time in the gym per week. You can run this program with as little as 2 days a week but if you have the time then doing 3 or 4 would be beneficial. If you’re running it 2 days a week I suggest having 3 days between training sessions. If you’re training 3 days a week I suggest lifting Monday, Wednesday, Friday then having the weekends off. Adjust that spacing back or forward a day based on your individuals schedule. If you want a high frequency approach you can train every other day alternating between A and B workouts. Rep Range: Pick 5 to 10 reps or 10 to 15 reps. Once you plateau on a rep range for weeks, rotate to the other. Supersets: Perform exercise 1 then 2 then rest. If you need to catch your breath between exercises you can, I don’t want you to have a heart attack mid session. Rest Times: 90 seconds to 3 minutes per superset. If you’re out of breath to the point where you can’t perform well, take a bit longer. Rest times are guidelines not rules.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Apr 27, 2024 06:49
Last Edited
May 14, 2024 06:29
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Week 1
1 / 1 Weeks
Day 1
1A
Chin-Up (Weighted)
3 Sets
@9
1B
Incline Bench Press (Barbell)
3 Sets
@9
2A
Push Up
3 Sets
@9
2B
Rear Delt Row
3 Sets
@9
3A
Bicep Curl (EZ Bar)
3 Sets
@10
3B
Hanging Leg Raise
3 Sets
@10
Day 2
1A
Squat (Barbell)
3 Sets
@9
1B
Straight Bar Pushdown
3 Sets
@10
2A
Leg Curl
3 Sets
@10
2B
French Press
3 Sets
@10
3A
Hanging Leg Raise
3 Sets
@10
3B
Lateral Raise (Dumbbell)
3 Sets
@10