Minimalist Bodybuilding

This program is designed to fit your schedule and give you a lot of flexibility while still rewarding your consistency.

Don't stress too much about exercise selection. Use a barbell or dumbbells or a machine or whatever you prefer. Just make sure to improve a tiny bit from Workout to Workout, just one more rep for one or two exercises. 
Rest for a minimum of one day, a maximum of two days after each session.

Aim for a minimum of six reps each set, increase the weight when you hit the required amount in the protocol in the first set. Keep the rest periods between sets on the shorter side, somewhere around two minutes. Feel free to add additional sets or exercises of you feel like the volume is too low for you, just do not overdo it on the compound lifts.

Because of the comparetively small volume, you should try to make sure to keep the quality of your work on a high standard, decent effort, controlled eccentric phase of each rep, you know what I'm talking about.

Make sure to get some cardio in at least twice a week.

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Week 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Military Press (Barbell)

Lateral Raise (Dumbbell)

Abs Crunch (Weighted)

Leg focused

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Skull Crusher (Barbell)

Leg Extension

Push focused

Wide Grip Pull-Up

Bench Press (Barbell)

Preacher Curl (Dumbbell)

Lying Reverse Fly

Pull focused

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