MINIMAL TRAINING, MAXIMAL RESULTS
By Shane Robert
Summer can be a hard time for training. Many people find themselves taking trips or having a lot of activities planned. The longer days and warmer weather mean, for a lot of people, that they want to get outside and enjoy themselves doing outdoor activities. Hiking, volleyball, basketball, biking, etc., are all fun things that also count as exercise, which is great to get extra exercise in while feeling like it’s not exercise.
Finding time to squeeze in strength training can be challenging in these months. The normal time set aside for training is reserved for the activities above. While embracing the summer and not forcing yourself to be in a gym when all you want is to be in the Sandlot hitting dingers over Mr. Mertle’s fence is good, you also don’t want to lose your hard-earned strength and muscle, henceforth known as gainz.
It doesn’t take a lot to maintain your gainz, but simply maintaining isn’t enough. Getting more gainz is really what everyone is after, even when training is put somewhat on the back burner. Thankfully, there are scientifically proven training setups that don’t take a lot of time but still generate meaningful results. Below is a minimalist program, which means it utilizes only a few movements and doesn’t take very long to complete. Nor does it require a ton of days. It draws inspiration from old school York Barbell style of training along with the above-mentioned scientifically proven program from Dr. Pak. Armed with this program and an Agile Rack to remove any gym commuting time, you should see some serious progress.
DAY 1
|
EXERCISE |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
|
Squat w/5 second eccentric |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop to 80% of that for 2x3 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop to 80% of that for 3x3 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop to 80% of that for 3-4x3 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop to 85% of that for 2x2-3 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop to 85% of that for 3x2-3 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop to 85% of that for 3-4x2-3 |
|
Close Grip Bench |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop 10% for 1-2, drop another 10% for 1x3, drop to 70% for 1x max reps @8 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop 10% for 1-2, drop another 10% for 2x3, drop to 70% for 1x max reps @8 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop 10% for 2x1-2, drop another 10% for 2x3, drop to 70% for 1x max reps @8 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop 10% for 2x1-2, drop another 10% for 3x3, drop to 70% for 1x max reps @8 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop 10% for 3x1-2, drop another 10% for 3x3, drop to 70% for 1x max reps @8 |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, then drop 10% for 3x1-2, drop another 10% for 4x3, drop to 70% for 1x max reps @8 |
|
Squat |
1x max reps @8 w/70% of top single for the day |
1x max reps @9 w/70% of top single for the day |
1x max reps @10 w/70% of top single for the day |
1x max reps @8 w/75% of top single for the day |
1x max reps @8 w/70% of top single for the day |
1x max reps @9 w/70% of top single for the day |
|
Shoulder Press |
Work up to 5RM @9 |
Work up to 5RM @9 |
Work up to 5RM @9 |
Work up to 3RM @9 |
Work up to 3RM @9 |
Work up to 3RM @9 |
DAY 2
|
EXERCISE |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
|
Deadlift |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, raise the bar about six inches on blocks or in the rack, add 25 - 50 pounds for another single, then 2-4" deficit for 3x3 with 80% of first single from the floor |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, raise the bar about six inches on blocks or in the rack, add 25 - 50 pounds for another single, then 2-4" deficit for 3x3 with 80% of first single from the floor |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, raise the bar about six inches on blocks or in the rack, add 25 - 50 pounds for another single, then 2-4" deficit for 3x3 with 80% of first single from the floor |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, raise the bar about six inches on blocks or in the rack, add 25 - 50 pounds for another single, then 2-4" deficit for 3x3 with 80% of first single from the floor |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, raise the bar about six inches on blocks or in the rack, add 25 - 50 pounds for another single, then 2-4" deficit for 3x3 with 80% of first single from the floor |
50%x5, 60%x4, 70%x3, 80%x2, then up to a single @9, raise the bar about six inches on blocks or in the rack, add 25 - 50 pounds for another single, then 2-4" deficit for 3x3 with 80% of first single from the floor |
|
Bench |
50%x5, 60%x4, 70%x3, 80%x1-2, drop to 70x6, then 80% +10 pounds for 1-2, then 70% +10 pounds x6, then 80% +20x1-2 if you are sure you won't miss, then 70% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 82%x1-2, drop to 72x6, then 82% +10 pounds for 1-2, then 72% +10 pounds x6, then 82% +20x1-2 if you are sure you won't miss, then 72% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 85%x1-2, drop to 75x6, then 85% +10 pounds for 1-2, then 85% +10 pounds x6, then 85% +20x1-2 if you are sure you won't miss, then 75% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 87%x1-2, drop to 77x6, then 87% +10 pounds for 1-2, then 87% +10 pounds x6, then 87% +20x1-2 if you are sure you won't miss, then 77% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 90%x1-2, drop to 80% x4, then 90% +10 pounds for 1-2, then 80% +10 pounds x4, then 90% +20x1-2 if you are sure you won't miss, then 80% +20 x4 |
50%x5, 60%x4, 70%x3, 80%x2, 90%x1, 92% x1-2, drop to 82% x4, then 92% +10 pounds for 1-2, then 82% +10 pounds x4, then 92% +20x1-2 if you are sure you won't miss, then 80% +20 x4 |
|
Split Squat |
2x10-12 per leg @7 |
2x10-12 per leg @8 |
2x10-12 per leg @9 |
2x6-8 per leg @7 |
2x6-8 per leg @8 |
2x6-8 per leg @9 |
|
Shoulder Press |
2x5 w/90% of Day 1 weight |
2x5 w/90% of Day 1 weight |
2x5 w/90% of Day 1 weight |
2x3 w/90% of Day 1 weight |
2x3 w/90% of Day 1 weight |
2x3 w/90% of Day 1 weight |
DAY 3
|
EXERCISE |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
|
Squat |
50%x5, 60%x4, 70%x3, 80%x-2, drop to 70x6, then 80% +10 pounds for 1-2, then 70% +10 pounds x6, then 80% +20x1-2 if you are sure you won't miss, then 70% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 82%-2, drop to 72x6, then 82% +10 pounds for 1-2, then 72% +10 pounds x6, then 82% +20x1-2 if you are sure you won't miss, then 72% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 85%x-2, drop to 75x6, then 85% +10 pounds for 1-2, then 85% +10 pounds x6, then 85% +20x1-2 if you are sure you won't miss, then 75% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 87%x1-2, drop to 77x6, then 87% +10 pounds for 1-2, then 87% +10 pounds x6, then 87% +20x1-2 if you are sure you won't miss, then 77% +20 x6 |
50%x5, 60%x4, 70%x3, 80%x2, 90%x1-2, drop to 80% x4, then 90% +10 pounds for 1-2, then 80% +10 pounds x4, then 90% +20x1-2 if you are sure you won't miss, then 80% +20 x4 |
50%x5, 60%x4, 70%x3, 80%x2, 90%x1, 92% x1-2, drop to 82% x4, then 92% +10 pounds for 1-2, then 82% +10 pounds x4, then 92% +20x1-2 if you are sure you won't miss, then 80% +20 x4 |
|
Floor Press |
50%x5, 60%x4, 70%x3, 80%x2, up to a single @9, then drop 20% for 2x3 |
50%x5, 60%x4, 70%x3, 80%x2, up to a single @9, then drop 20% for 3x3 |
50%x5, 60%x4, 70%x3, 80%x2, up to a single @9, then drop 15% for 2x3 |
50%x5, 60%x4, 70%x3, 80%x2, up to a single @9, then drop 15% for 3x3 |
50%x5, 60%x4, 70%x3, 80%x2, up to a single @9, then drop 10% for 2x3 |
50%x5, 60%x4, 70%x3, 80%x2, up to a single @9, then drop 20% for 3x3 |
|
Romanian Deadlift |
2x10-12 p @7 |
2x10-12 @8 |
2x10-12 @9 |
2x6-8 @7 |
2x6-8 @8 |
2x6-8 @9 |
|
Shoulder Press |
5x5 w/80% of day 1 weight |
5x5 w/80% of day 1 weight |
5x5 w/80% of day 1 weight |
5x3 w/80% of day 1 weight |
5x3 w/80% of day 1 weight |
5x3 w/80% of day 1 weight |
Note that you may hit a new PR on some of the days that you work up to a single @9. Don’t change the percentages of the warm-ups or the days that call for specific percentage work. The new PRs are great, and the point of the program, but don’t take it to mean that this is now your new 1RM all the time. We all have good days and we all have bad days so don’t get demoralized if you have a day where the weights are lower after hitting a new PR. Take it, however, as a good sign that you will likely have a good test day at the end of the program.
After 6 weeks, take a deload for 2 days of 60-65% for 3x5, then go for new maxes at the end of the week.
