Minimalist Muscle Gain Program
A program designed to maximize muscle growth with minimal time commitment, focusing on high-impact sets and progressive overload. The aim is to hit each muscle group 2-3 times a week efficiently, leaving ample time for other life activities. It prioritizes quality over quantity in training. Includes strategies for adherence, addressing overtraining, and promoting a healthy body image.
Program Modules
Program Overview & Principles
Introduction to the minimalist muscle gain philosophy, progressive overload, and adherence strategies.
Progressive Overload Guide
WeeklyDetailed instructions on implementing progressive overload: increasing weight, reps, or sets over time. Includes a tracking template.
Overcoming Barriers to Exercise
WeeklyStrategies for dealing with motivation dips, missed workouts, time constraints, and social pressures. Commitment device: publicly declare workout goals.
Overtraining and Body Image Awareness
WeeklyGuidance on recognizing overtraining symptoms and maintaining a healthy body image. Importance of rest and recovery. Connect with a friend as social proof for training.
Upper Body Workout 1 (Chest, Shoulders, Back, Triceps, Abs)
Focus on compound movements targeting chest, shoulders, back and triceps followed by abdominal work. Prioritize upper chest.
Upper Body Workout 1 (Chest, Shoulders, Back, Triceps, Abs)
WeeklyFocus on compound movements targeting chest, shoulders, back and triceps followed by abdominal work. Prioritize upper chest.
Lower Body Workout 1 (Calves, Quads, Glutes, Hamstrings)
Focus on compound and isolation movements targeting calves, quads, glutes and hamstrings. Prioritize calves.
Lower Body Workout 1 (Calves, Quads, Glutes, Hamstrings)
WeeklyFocus on compound and isolation movements targeting calves, quads, glutes and hamstrings. Prioritize calves.
Rest Day
Active recovery or complete rest.
Rest Day
WeeklyActive recovery or complete rest.
Upper Body Workout 2 (Back, Biceps, Triceps, Rear Delts, Abs)
Focus on compound and isolation movements targeting back, biceps, triceps, rear delts and abs. Prioritize back.
Upper Body Workout 2 (Back, Biceps, Triceps, Rear Delts, Abs)
WeeklyFocus on compound and isolation movements targeting back, biceps, triceps, rear delts and abs. Prioritize back.
Lower Body Workout 2 (Calves, Glutes, Hamstrings, Quads)
Focus on compound and isolation movements targeting calves, glutes, hamstrings and quads. Prioritize glutes.
Lower Body Workout 2 (Calves, Glutes, Hamstrings, Quads)
WeeklyFocus on compound and isolation movements targeting calves, glutes, hamstrings and quads. Prioritize glutes.
Rest Day
Active recovery or complete rest.
Rest Day
WeeklyActive recovery or complete rest.
Full Upper (Shoulders, Back, Biceps, Triceps)
Focus on compound and isolation movements targeting shoulders, back, biceps, and triceps.
Full Upper (Shoulders, Back, Biceps, Triceps)
WeeklyFocus on compound and isolation movements targeting shoulders, back, biceps, and triceps.
What You'll Accomplish
- Maximize muscle growth with minimal time investment.
- Apply progressive overload principles effectively.
- Understand the importance of muscle group prioritization.
- Optimize workout frequency and intensity for optimal results.
- Develop strategies for exercise adherence.
- Recognize and avoid overtraining.
- Maintain a healthy body image.
Full program access + updates