Minimal effective workout

workout.md

One hour a week workout

These two workouts are brief, intense, not for people who enter bodybuilding physique competitions, nor for beginners or ponces that spend more time in the mirror posing with their 'mates'.

Along with a decent, sensible diet, these workouts will make you very big and very strong by most standards. I guarantee it.

Eat well, try to get your protein from normal food, not shakes, maybe augment some of your dishes with some protein powder if you struggle. Some recipe ideas

100% is your target weight. When you are able to hit the 100% set, you must increase the weight by as small amount as possible the next workout. If your gym does not have weights smaller than 2.5 kgs, go buy some. By adding small poundages each time, you can keep progressing without stagnating muuuuuuuuuuch longer.

Sets 2 and 3 are based on reducing the weight 10% each time. If you find this is too easy, adjust it to 5%, but wait until you've stuggled a few workouts before deciding that you need to adjust. If sets 2 and 3 are too hard, but you are regularly hitting the first set, then drop by a bigger amount, but keep it consistent.

Sets 2 and 3 should still feel hard but not as hard as the 100% weight set. Set 1 is all about life and death. If you complete the last rep, but it was touch and go, prove you can do it again and easier the next workout before adding weight. Use common sense.

Day 1. Back, Biceps, Mid/Read Delt, Rear leg chain (Monday/Tuesday)

Deadlifts.

Warmup

50% x 5 [rest 1 min]

75% x 3 [rest 1 min],

85-90% x 1 [rest 1 min]

Let's go

100% x 4 [rest 3 mins]

90% x 5 [rest 3 mins]

80% x 6

Pulldowns / Pullups with weight (Weight includes Body weight)

Warmup

BW x 3 [rest 1 min],

BW x 2 [rest 1 min]

Let's go

100% x 5 [rest 3 mins]

90% x 6 [3 mins]

80% x 7

Example:

Bodyweight: 85 kgs. 100% = 85kg + 50kg = 135kg.

Warmup.

Body weight x 3

Body weight x 2

(BW + 50 kg = 135 kg) x 5

(BW + 35 kg = 120 kg) x 6

(BW + 20 kg = 105 kg) x 7

Shower. Home. Meal (40% carbs, 50% protein, 10% fat) or close.

Day 2 Front Legs, Chest, Tris, Front Delts (Thursday / Friday)

Single Leg Press.

Warmup

Left 50% x 5 then Right [rest 20 secs each],

Left 75% x 3 then Right [rest 20 secs each],

Left 85-90% x 1 then right [rest 20 secs each]

Let's Go

Left 100% x 6 [rest 1 min], Right 100% x 6 [rest 1 min],

Left 90% x 8 [rest 1 min], Right 90% x 8 [rest 1 min],

Left 80% x 10 [rest 1 min], Right 80% x 10 [rest 1 min.

Bench / Weighted Dips (incl. Bodyweight [see Weighted chins for example] )

Warmup

50% x 5 [rest 1 min]

75% x 3 [rest 1 min]

85-90% x 1 [rest 1 min]

Let's go

100% x 5 [rest 3 mins],

90% x 6 [rest 3 mins],

80% x 7.

Shower. Home. Meal (40% carbs, 50% protein, 10% fat) or close.