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
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout40 minutes
- CreatedApr 27, 2024 06:49
- Last EditedJun 18, 2025 11:54
Summary
Experience the power of simplicity with **The Minimalist | 2-Day/Week Bodybuilding Program**. Designed for those who want to maximize their gains in minimal time, this one-week program focuses on high-intensity supersets that target all major muscle groups. With just two sessions a week, you'll perform compound movements like weighted chin-ups and barbell squats, ensuring efficient use of gym time while building strength and muscle. Perfect for busy lifters looking to stay committed without sacrificing results!
