Workout Routine

Minimalist Routine v3

by busn

Workouts

Day 1: Chest Bias

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
12
180 sec
3
–
–
8
240 sec
4
–
–
12
180 sec

incline bench press

4 sets

Cable Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Cable Chest Fly

2 sets

Pull Up

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
8
120 sec
3
8 +
amrap
120 sec

Pull Up

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

lateral raise

3 sets

Superset Bicep Curl/Tricep Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Superset Bicep Curl/Tricep Pulldown

3 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
12
120 sec

Crunch Machine

2 sets

Day 2: Squat Movement

Smith Machine Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
12
180 sec

Smith Machine Squats

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
120 sec
2
–
–
14
120 sec
3
–
–
14 +
amrap
120 sec

leg extension

3 sets

Seated Leg Curl (Eccentric)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10 +
amrap
120 sec

Seated Leg Curl (Eccentric)

3 sets

Adductor Squeeze

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
90 sec
2
–
–
14
90 sec

Adductor Squeeze

2 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Abductor Machine

2 sets

Day 3: Back Bias

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

bent over row

2 sets

Unilateral Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec

Unilateral Pull Down

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

seated shoulder press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec

bench press

2 sets

Reverse Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

Reverse Pec Deck

2 sets

Tricep Kickback/Bicep Curl Superset

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Tricep Kickback/Bicep Curl Superset

3 sets

Crunch Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
12
120 sec

Crunch Machine

2 sets

Day 4: Hamstring Bias

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

bulgarian split squat

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

hip thrust

3 sets

Seated Leg Curl (Eccentric)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Seated Leg Curl (Eccentric)

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec

leg press

2 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Abductor Machine

2 sets