Minimalist 3 x a week (1)

Positives of This Routine
⭐ 1. Highly Efficient and Time-Economic
Each session sticks to four exercises—enough to stimulate growth without unnecessary volume. This makes it sustainable, repeatable, and easy to progress.
⭐ 2. Prioritises Compounds for Maximum ROI
Squats, RDLs, pull-ups, OHP, dips, rows, and DB presses comprise high-value movements that:

Train multiple muscle groups
Deliver a strong anabolic stimulus
Improve real-world strength and movement patterns

⭐ 3. Balanced Push, Pull, and Leg Structure
Your exercise selection ensures:

Horizontal and vertical pushes
Horizontal and vertical pulls
Quad and posterior-chain leg work
Unilateral exercises for symmetry
Isolation exercises for finishing volume

Nothing essential is missing.
⭐ 4. Solid Rep Ranges for Hypertrophy
Most sets fall between 6–12 reps, landing in the proven hypertrophy sweet spot. RDLs and squats use slightly lower reps to keep form tight and loads challenging.
⭐ 5. Intensity @RPE 9 Encourages Muscle Growth
Training hard—close to failure—allows you to keep volume low while still driving adaptation.

How the Minimalist Style Promotes Rest, Recovery, and Growth
1. Lower Volume = Higher Recovery Quality
You aren’t burying yourself with unnecessary sets or exercises.
This reduces:

Systemic fatigue
Joint wear
Recovery time between sessions

And it increases:

Performance on each set
Ability to progressively overload

2. More Recovery Resources for Each Muscle Group
With only 2–3 sets per exercise, muscle groups receive:

Enough stimulus to grow
Without the “junk volume” that drains recovery

This allows higher frequency (e.g., Push/Pull repeated within the week) without overtraining.
3. Less Mental Fatigue = Better Consistency
Minimalist routines make it easier to:

Stay focused
Track progress
Commit long-term

You’re not dealing with 10–12 exercises per day. You’re mastering a small list of highly effective movements.
4. Built-In Flexibility
Because the sessions are short and efficient, the program adapts well to:

Busy schedules
High‑stress weeks
Days when energy is lower

This reduces missed workouts and supports long-term adherence—critical for growth.
5. High RPE + Low Volume = Optimal Stimulus-to-Fatigue Ratio
Your routine follows a modern evidence-based approach:

Hard sets
Low volume
Strategic exercise selection

This combination maximizes growth while minimizing cumulative fatigue.

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

2 to 3 working sets to warm up for each exercise unless feeling limber

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Barbell)

Single Leg Calf Raise (Weighted)

Leg Day

2 to 3 working sets for each exercise unless feeling limber

Single Arm Iso Row

Pull-Up (Weighted)

Bayesian Curl

Pullover (Dumbbell)

Pull Day

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Weighted)

Pec Deck (Machine)

Push Day

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