Minimalist Strength & Size Program
A minimalist program focusing on strength and hypertrophy using the minimum effective dose, targeting compound lifts twice a week. This program is designed for beginners and incorporates habit formation strategies, mental health considerations, and social support. It utilizes RPE and dynamically adjusts target weights based on user performance. Personalized elements and clear progressions enhance engagement and retention. A buddy system and community forum are integrated to foster social influence.
Program Modules
Weekly Training: Building Strength and Size
This weekly module introduces you to the core principles of the program. We'll focus on mastering the squat, bench press, and deadlift using the Rate of Perceived Exertion (RPE) scale to guide your effort. Remember, consistency and proper form are key!
Day 1: Squat & Bench - Power Focus
WeeklyToday we concentrate on building strength in the squat and bench press. We'll work up to a heavy set, focusing on proper form and listening to your body using the RPE scale. Remember to warm up properly before each exercise!
Day 2: Deadlift - Power and Mindset
WeeklyToday we focus on the deadlift, a fundamental exercise for overall strength. We'll work up to a heavy set, emphasizing proper form and bracing. Before you begin, take a moment to visualize success and focus on your breathing. Intention: I will reward myself with a protein shake after completing the workout.
What You'll Accomplish
- Increase strength in compound lifts.
- Build muscle mass.
- Optimize training with minimal time commitment.
- Understand Rate of Perceived Exertion (RPE) and use it to guide training.
- Apply minimum effective dose principle to strength and size training.
- Develop consistent workout habits using implementation intentions.
- Build community by sharing training experiences and progress.
Full program access + updates