Minimalist Workout Routine Overview

Introduction

• Minimalistic workouts under 45 minutes
• Routine designed for 2 days/week
• Modification tips for 3 to 5 training days
• Utilizes minimalist training principles

Full Body Day One

Warm-up

• 2-3 minutes brisk walking on treadmill
• Dynamic stretches: arm swings, leg swings

Exercises

Flat Dumbbell Press

• Sets: 2
  • Heavy set: 4-6 reps
  • Lighter set: 8-10 reps
• Benefits of Dumbbells:
  • More time-efficient, greater range of motion
  • Technique: slight elbow tuck, flare elbows if comfortable

Dumbbell Romanian Deadlift

• Sets: 2
  • Reps: 8-10
• Technique: Push butt back, let weights drop
• Tips:
  • Maintain smooth cadence
  • Use straps to avoid grip strength limitation

Two Grip Lat Pull Down

• Sets: 2
  • Reps: 10-12
• Grips:
  • Set 1: Overhand middle grip
  • Set 2: Underhand close grip
• Additional: Overhead curls for biceps

Dumbbell Step Up

• Sets: 1
  • Reps: 8-10 per leg
• Focus: Front leg carries load, use heavier weights, use straps

Overhead Cable Tricep Extension

• Sets: 1
  • Reps: 12-15 plus drop set
• Reason: Greater hypertrophy than press downs

Machine Lateral Raise

• Sets: 1
  • Reps: 12-15 plus drop set
• Equipment Options: Standing machine, seated machine, cable, or dumbbells

Horizontal Toe Press for Calves

• Sets: 1
  • Reps: 12-15 plus drop set
• Notes: Better mind-muscle connection on seated machine

Full Body Day Two

Exercises

Hack Squat

• Sets: 2
  • Heavy set: 4-6 reps
  • Lighter set: 8-10 reps
• Benefits: Less warm-up required vs. barbell squats

Antagonistic Super Set: Chest and Back

• Incline Smith Machine Press:
  • Sets: 2
  • Focus on pecs, shoulders, triceps
• Tar Row:
  • Sets: 2
  • Focus on mid traps, lats, rear delts
• Rest: 30 seconds to 1 minute between exercises

Seated Hamstring Curl

• Sets: 1
  • Reps: 10-12 plus drop set
• Preference for Seated Curl: Greater stretch on hamstrings

Easy Bar Bicep Curl

• Sets: 1
  • Reps: 12-15 plus myo reps
• Myo Reps: Additional reps post-failure

Cable Crunches

• Sets: 1
  • Reps: 12-15 plus double drop set
• Technique: Kneeling, full back rounding

Adapting Workout Plan

3 Days/Week

• Full body workout split: One full, one upper, one lower
  • Option to add volume for weak points

4 Days/Week

• Split each full body into separate upper and lower days
  • Option to add extra sets or exercises

5 Days/Week

• Upper, lower, push, pull, legs split

Additional Resources

• Mention of 12-week Essentials program

Note: Always ensure proper technique and modify weights according to personal strength levels. Consider consulting a fitness professional when beginning a new workout routine.