Minimalist training split will be Monday upper body with pushing bias, Tuesday lower body with squatting bias, Thursday upper body with pulling bias, and finally Friday with lower body hinging bias. This means you will have two days to hit each of the major muscle groups with a 2x Upper and 2x Lower body split. This approach has worked well for our testers and past cycles of training.
Our aim is to get you in and out of the gym in an hour if you so desire. Stay longer and spend more time doing additional warm up sets and taking your time if you would like. But for those of you tight on time we have tested to ensure you can get it all done efficiently.
Strength intensity is a focused section to bring your best effort. Attempt to progress these lifts every week if you can. For Minimalist athletes, you may have to get creative when it comes to progressing your workouts each week. If you cannot make things harder with access to heavier weights, then try one of the following solutions:
- Do more reps than are prescribed
- Do additional sets to what is prescribed
- Move at a slower tempo than what is prescribed
Some movement highlights that we are focusing on this cycle are Strict Pull Ups, Dumbbell Deadlifts, Dumbbell Bench Press, and Dumbbell Split Squats.
You are also invited to bring a lot of effort to the Strength Balance sections of training. But if you are somewhat fatigued from the first lift of the day, these sections are designed to explore more movements in the way of superset, range of motion, and provide you a chance to strengthen your joints with exercises that are generally not as taxing on the body.