Exercising frequently should be a priority for everyone as it helps you stay fit, strong, and aesthetic and lowers the risk of diseases.
However, if taking time out of your day isn’t in your hands or you want to build up discipline by spending a little time in the gym, a minimalist training guide can help you move forward.
Minimalist training involves doing a few exercises that target multiple muscles simultaneously, allowing you to build strength and muscle without spending hours in the gym.
It is a time-efficient way of training the body in a limited time while ensuring decent gains over time.
In this article, I’ll show you how to design an ultimate, easy-to-follow minimalist workout plan for every fitness enthusiast, whether you hit the gym two or four days a week.
Anyone from male to female can follow this routine to take their fitness to the next level.
The Ultimate Minimalist Workout Plan to Build Strength and Mass
I’ll share the following workout routines in this blog:
- 60-Minute Full Body Workout (2 days a week)
- 45-minute Upper-Lower-Full Body Workout (3 days a week)
- 30-minute Upper Lower Body Part Split (4 days a week)
You can follow one of the workouts depending on your time availability.
Minimalist Warm-up (Do this before starting the main workout):
- Jumping Jacks: 15-second x 3 sets
- Mountain Climber: 15-second x 3 sets
- Resistance Band Shoulder Pass Through: 10 reps x 3 sets
- 15-30 seconds rest between sets.
60-Minute Full Body Minimalist Workout (2x Week)
This workout plan is based on a superset method. Superset training involves performing two exercises in a row, followed by a rest period. It is an optimal way to train multiple muscles in a short amount of time.
Day 1
| Superset | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups + Dips | 3 | Failure | 1-min |
| Incline Bench Press + Leg Press | 3 | 20, 15, 12 | 2-min |
| Bent-over Row + Leg Curl | 3 | 20, 15, 12 | 2-min |
| Kneeling Cable Crunch + Knee Raises | 3 | 15, 12, 10 | 2-min |
Day 2
| Superset | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups + Chin-ups | 3 | Failure | 1-min |
| Pec Deck Fly + Back Squat | 3 | 20, 15, 12 | 2-min |
| Lat Pulldown + DB Lunges | 3 | 15, 12, 10 | 2-min |
| Lateral Raises + Reverse Fly | 3 | 15, 12, 10 | 2-min |
45-Minute ULT Minimalist Strength Training (3x Week)
This workout includes a combination of normal and supersets. This combination will help you train each muscle efficiently.
Monday – Upper Body
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups + Dips (superset) | 3 | Failure | 1-min |
| Incline Bench Press | 3 | 20, 15, 12 | 2-min |
| Overhead Press | 3 | 20, 15, 12 | 90-sec |
| Bent-over Row | 3 | 15, 12, 10 | 2-min |
| Lateral Raises | 3 | 15, 12, 10 | 90-sec |
Wednesday – Lower Body
| Exercises | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 20, 15, 12 | 3-min |
| Leg Press | 3 | 20, 15, 12 | 2-min |
| Walking Lunges | 3 | 1 per leg | 2-min |
| Leg Curl + Calf Raises | 3 | 15, 12, 10 | 1-min |
Friday – Total Body
| Superset | Sets | Reps | Rest |
|---|---|---|---|
| Deadlifts | 4 | 10, 8, 6, 4 | 2-min |
| Leg Extension + Pec Deck Fly | 3 | 20, 15, 12 | 2-min |
| Seated Row + Lateral Raise | 3 | 15, 12, 10 | 2-min |
| Reverse Fly + Cable Crunches | 3 | 15, 12, 10 | 2-min |
You can also try this 45 Minute Gym Workout Routine.
30-Minute Upper Lower Minimalist Exercise Routine (4x Week)
This program is based on circuit training, which involves performing a series of exercises in a row, followed by a rest period.
It contains exercises that target different body parts and allow you to train many muscles in a short time.
Note: Perform as many rounds as possible (AMRAP)
Related Routine: 30-Minute Gym Workout Plan for Beginners
Monday – Upper Body
- 10-12 Incline Bench Presses
- 12-15 Front Lat Pulldown
- 10-12 Overhead Press
- 12-15 Seated Pec Deck Fly
- 10-12 Bent-Over Rows
- AMRAP in 30 minutes
Tuesday – Lower Body
- 15 Leg Extensions
- 15 Leg Curls
- 15 Leg Presses
- 10 Lunges per side
- 20 Calf Raises
- AMRAP in 30 minutes
Thursday – Upper Body
- 6-10 Pull-ups
- 10-12 Dips
- 6-8 Deadlifts
- 6-8 Seated FDL Raises
- 10-20 Kneeling Cable Crunches
- 10-15 Hanging Knee Raises
- AMRAP in 30 minutes
Saturday – Lower Body
- 10-15 Squats
- 15 Leg Curls
- 15 Hack Squat
- 20 Step-ups (10 per leg)
- 20 Cable Hip Adductor (10 per leg)
- AMRAP in 30 minutes
Try this four-day training schedule if you want to follow an upper-lower split based on the standard rep-set method.
The Minimalist Training Program PDF
You can replace exercises that you might find difficult with those that fit into your schedule and suit your fitness level.
To achieve decent results, I also suggest challenging your muscles consistently by increasing the load or the number of repetitions.
Besides resistance training, you should also follow a good meal plan to enhance your strength and muscle gain.
