High-frequency minimalist training

If I was twenty years younger with raging testosterone and could do it all over again, I would do high-frequency minimalist training to get brutally strong and jacked. I would push myself on a couple of big lifts multiple times a week. I would cut the fluff stuff altogether, maybe I'd have kept abs and some rows. Or at least, I would do such a minimalist high-frequency 6-week cycle 3-4 times a year to get me back on track.

Lack of time? Confused with all the routines out there? Don't have time to think about program design all the time? Need something super-efficient? Big bang for your buck? Yes, I have it for you.

Right from the start, for the haters:
- no, it is not rounded, but that's ok because it's only 6 weeks. You can still do your face pulls later.

- Yes, it is not balanced but we are not shooting for the Olympia finals, are we?

- Yes, it might be boring but for 6 weeks you can bear with it

- Yes, it is hard but it's only 6 weeks

- You will do only squat, front squat, bench press, standing press, sumo, conventional and rows and abs. If you can't get strong on that, go to your cable crossover station and be doomed forever.



Here we go:

WEEK 1
Day 1:
sumo deadlift: 6 sets of 5 @ 60%
bench press: 4 set of 8 heavy (but not to failure)
abs: 3 sets of 20

Day 2:
front squat: 4 sets of 8  heavy (but not to failure)
press: 4 sets of 8 heavy (but not to failure)
rows: 4 sets of 8 heavy

Day 3:
squat: 6 sets of 5 @ 60%
bench press: 6 sets of 5 @ 60%
conventional: 3 sets of 6 moderately heavy


WEEK 2
Day 1:
sumo deadlift: 5 sets of 5 @ 65%
bench press: 4 set of 8 heavy (but not to failure)
abs: 3 sets of 20

Day 2:
front squat: 4 sets of 8  heavy (but not to failure)
press: 4 sets of 8 heavy (but not to failure)
rows: 4 sets of 8 heavy

Day 3:
squat: 5 sets of 5 @ 65%
bench press: 5 sets of 5 @ 65%
conventional: 3 sets of 6 moderately heavy


WEEK 3
Day 1:
conventional deadlift: 5 sets of 4 @ 70%
bench press: 4 set of 6 heavy (but not to failure)
abs: 3 sets of 20

Day 2:
front squat: 4 sets of 6 heavy (but not to failure)
press: 4 sets of 6 heavy (but not to failure)
rows: 4 sets of 8 heavy

Day 3:
squat: 5 sets of 4 @ 70%
bench press: 5 sets of 4 @ 70%
sumo: 3 sets of 5 moderately heavy


WEEK 4
Day 1:
conventional deadlift: 4 sets of 4 @ 75%
bench press: 4 set of 5 heavy (but not to failure)

Day 2:
front squat: 4 sets of 5 heavy (but not to failure)
press: 4 sets of 6 heavy (but not to failure)

Day 3:
squat: 4 sets of 4 @ 75%
bench press: 4 sets of 4 @ 75%

WEEK 5
Day 1:
conventional deadlift: 6 sets of 3 @ 80%
bench press: 4 set of 5 heavy (but not to failure)

Day 2:
front squat: 4 sets of 5 heavy (but not to failure)
press: 4 sets of 6 heavy (but not to failure)

Day 3:
squat: 6 sets of 3 @ 80%
bench press: 6 sets of 3 @ 80%


WEEK 6
stay 5-6 days out of the gym. No need for 7 days but give the rest 5 full days. Test new maxes then and add 10kg on squat and deadlift for calculations of new maxes and 5kg on bench press. You do not have to test, if you do not want to. During this week do nothing or go light swimming or 2 long walks. If you rested properly, the next week with 60% even with increased weights should feel super light and crispwith spot on form.


So simple, isn't it? :-)