The Minimalist | 2-Day/Week Bodybuilding Program

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.

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