Minimalift / FULL BODY Phase 1​

Week 1: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Stay light on your feet and keep soft

Pogos 3 20 0-10s Calf Raise -
knees

Sit on an elevated surface for more

Knee Tuck 3 10-15 0-10s - -
range of motion if desired

Strength & Condition

Set a timer for 12 minutes.​

Barbell Squat 6 5 - Every 2 minutes on the minute, Goblet Squat Leg Press
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Z-Press 6 5 - Start light and add weight each set, Seated Press DB Incline Press
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

For additional gains, you can increase

Dumbbell Press 1 6-10 0s Bench Press Push Up
by 1 to 2 sets per exercise.

Use this as active rest before going to

Scapula Push Up 1 10 0s Cat Cow Plank
the next exercise.

Pause on final rep for 10 seconds in

Dumbbell RDL 1 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Y Raise 1 10-15 0s DB Lateral Raise Band Lateral Raise

Squat Curl 1 10-15 0s Feel free to add extra sets if time Incline Curl Preacher Curl
permits

Katana Extension 1 10-15 0s DB Overhead Ext DB Side Lying Ext

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 1: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Pull Up 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Set a timer for 12 minutes.​

Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Chin Up 6 5 - Start light and add weight each set, Lat Pulldown Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Deficit Reverse 8-12 Perform all reps on one side before

1 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 1 0s Select your choice of difficulty - -
e/s

Accessories

Pullover +
1 10-15 0s Triceps Extension -
Skullcrusher

Dumbbell Row 1 10-15 0s Feel free to add extra sets if time Single DB Row Cable Row
permits

Halos (KB or DB) 1 10-15 0s - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 1: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Turkish Get Up 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Set a timer for 12 minutes.​

Wide Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Dumbbell Row 6 5 - Start light and add weight each set, Cable Row Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Close Grip Bench

1 8-12 0s - Close Grip Push Up Dip
Press

Seated Good 2 second pause in the bottom of each

1 8-10 0s - -
Morning rep. Only go as low as mobility allows

Accessories

Perform both exercises as a timed

Backwards Backwards Sled
5 60s 0s circuit. No rest between exercises. Poliquin Step Up
Treadmill Walk Drag
30s rest between rounds

30s Perform stationary if space is limited.

Suitcase March 5 0s - -
e/s Switch the starting arm on each round

​ ​

Minimalift Program | 3 Day Full Body

 Phase 1​
Minimalift / FULL BODY Week 2: Day 1

Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Stay light on your feet and keep soft

Split Stance Pogos 3 10e/s 0-10s Calf Raise -
knees

Lay on an elevated surface for more

Single Leg Lift 3 10-15 0-10s - -
range of motion if desired

Strength & Condition

Set a timer for 12 minutes.​

Barbell Squat 6 5 - Every 2 minutes on the minute, Goblet Squat Leg Press
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Z-Press 6 5 - Start light and add weight each set, Seated Press DB Incline Press
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

For additional gains, you can increase

Dumbbell Press 1 6-10 0s Bench Press Push Up
by 1 to 2 sets per exercise.

Use this as active rest before going to

Scapula Push Up 1 10 0s Cat Cow Plank
the next exercise.

Pause on final rep for 10 seconds in

Dumbbell RDL 1 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Y Raise 1 10-15 0s DB Lateral Raise Band Lateral Raise

Squat Curl 1 10-15 0s Feel free to add extra sets if time Incline Curl Preacher Curl
permits

Katana Extension 1 10-15 0s DB Overhead Ext DB Side Lying Ext

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 2: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Pull Up 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Set a timer for 12 minutes.​

Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Chin Up 6 5 - Start light and add weight each set, Lat Pulldown Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Deficit Reverse 8-12 Perform all reps on one side before

1 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 1 0s Select your choice of difficulty - -
e/s

Accessories

Pullover +
1 10-15 0s Triceps Extension -
Skullcrusher

Dumbbell Row 1 10-15 0s Feel free to add extra sets if time Single DB Row Cable Row
permits

Halos (KB or DB) 1 10-15 0s - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 2: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Turkish Get Up 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Set a timer for 12 minutes.​

Wide Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Dumbbell Row 6 5 - Start light and add weight each set, Cable Row Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Close Grip Bench

1 8-12 0s - Close Grip Push Up Dip
Press

Seated Good 2 second pause in the bottom of each

1 8-10 0s - -
Morning rep. Only go as low as mobility allows

Accessories

Perform both exercises as a timed

Backwards Backwards Sled
5 60s 0s circuit. No rest between exercises. Poliquin Step Up
Treadmill Walk Drag
30s rest between rounds

30s Perform stationary if space is limited.

Suitcase March 5 0s - -
e/s Switch the starting arm on each round

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 3: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Split Exchange Stay light on your feet and keep soft

3 10e/s 0-10s Calf Raise -
Pogos knees

Sit on an elevated surface for more

Lying Leg Raise 3 10-15 0-10s - -
range of motion if desired

Strength & Condition

Set a timer for 12 minutes.​

Barbell Squat 6 5 - Every 2 minutes on the minute, Goblet Squat Leg Press
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Z-Press 6 5 - Start light and add weight each set, Seated Press DB Incline Press
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

For additional gains, you can increase

Dumbbell Press 1 6-10 0s Bench Press Push Up
by 1 to 2 sets per exercise.

Use this as active rest before going to

Scapula Push Up 1 10 0s Cat Cow Plank
the next exercise.

Pause on final rep for 10 seconds in

Dumbbell RDL 1 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Y Raise 1 10-15 0s DB Lateral Raise Band Lateral Raise

Squat Curl 1 10-15 0s Feel free to add extra sets if time Incline Curl Preacher Curl
permits

Katana Extension 1 10-15 0s DB Overhead Ext DB Side Lying Ext

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 3: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Pull Up 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Set a timer for 12 minutes.​

Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Chin Up 6 5 - Start light and add weight each set, Lat Pulldown Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Deficit Reverse 8-12 Perform all reps on one side before

1 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 1 0s Select your choice of difficulty - -
e/s

Accessories

Pullover +
1 10-15 0s Triceps Extension -
Skullcrusher

Dumbbell Row 1 10-15 0s Feel free to add extra sets if time Single DB Row Cable Row
permits

Halos (KB or DB) 1 10-15 0s - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 3: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Turkish Get Up 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Set a timer for 12 minutes.​

Wide Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Dumbbell Row 6 5 - Start light and add weight each set, Cable Row Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Close Grip Bench

1 8-12 0s - Close Grip Push Up Dip
Press

Seated Good 2 second pause in the bottom of each

1 8-10 0s - -
Morning rep. Only go as low as mobility allows

Accessories

Perform both exercises as a timed

Backwards Backwards Sled
5 60s 0s circuit. No rest between exercises. Poliquin Step Up
Treadmill Walk Drag
30s rest between rounds

30s Perform stationary if space is limited.

Suitcase March 5 0s - -
e/s Switch the starting arm on each round

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 4: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Go for extra height here using the wall

Wall Assisted Pogo 3 20 0-10s Calf Raise -
assist

Hanging Knee
3 10-15 0-10s - Lying Leg Raise -
Raise

Strength & Condition

Set a timer for 12 minutes.​

Barbell Squat 6 5 - Every 2 minutes on the minute, Goblet Squat Leg Press
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Z-Press 6 5 - Start light and add weight each set, Seated Press DB Incline Press
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

For additional gains, you can increase

Dumbbell Press 1 6-10 0s Bench Press Push Up
by 1 to 2 sets per exercise.

Use this as active rest before going to

Scapula Push Up 1 10 0s Cat Cow Plank
the next exercise.

Pause on final rep for 10 seconds in

Dumbbell RDL 1 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Y Raise 1 10-15 0s DB Lateral Raise Band Lateral Raise

Squat Curl 1 10-15 0s Feel free to add extra sets if time Incline Curl Preacher Curl
permits

Katana Extension 1 10-15 0s DB Overhead Ext DB Side Lying Ext

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 4: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Pull Up 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Set a timer for 12 minutes.​

Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Chin Up 6 5 - Start light and add weight each set, Lat Pulldown Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Deficit Reverse 8-12 Perform all reps on one side before

1 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 1 0s Select your choice of difficulty - -
e/s

Accessories

Pullover +
1 10-15 0s Triceps Extension -
Skullcrusher

Dumbbell Row 1 10-15 0s Feel free to add extra sets if time Single DB Row Cable Row
permits

Halos (KB or DB) 1 10-15 0s - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 1​
Week 4: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Turkish Get Up 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Set a timer for 12 minutes.​

Wide Deadlift 6 5 - Every 2 minutes on the minute, DB Deadlift Trap Bar Deadlift
perform 1 set of 5 reps on both
exercises.​
Rest in the remainder of the 2 minutes.​

Dumbbell Row 6 5 - Start light and add weight each set, Cable Row Inverted Row
aiming to hit your heaviest weight
around Set 4-5 (at Minutes 6 or 8)

Swole & Flexy

Close Grip Bench

1 8-12 0s - Close Grip Push Up Dip
Press

Seated Good 2 second pause in the bottom of each

1 8-10 0s - -
Morning rep. Only go as low as mobility allows

Accessories

Perform both exercises as a timed

Backwards Backwards Sled
5 60s 0s circuit. No rest between exercises. Poliquin Step Up
Treadmill Walk Drag
30s rest between rounds

30s Perform stationary if space is limited.

Suitcase March 5 0s - -
e/s Switch the starting arm on each round

​
​
​
​
​

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 1: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Stand to Triple
Depth Jump 3 5 0-10s Aim for knee height at most -
Extension

Hanging Knee
3 10 0-10s - Lying Leg Raise -
Raise

Strength & Condition

Barbell Squat 6 5 - Set a timer for 12 minutes.​ Goblet Squat Leg Press
Every 4 minutes, perform the following​
5 Squats, 5 Z-Press, 5 Squats ​
Z-Press 3 5 - Add weight on each round Seated Press DB Incline Press

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

1 6-10 0s Bench Press Push Up
Press rep.

2 second pause in the stretch on each

B-Stance RDL 1 10 e/s 0s DB RDL -
rep

Pike Pulse 1 10 e/s 60s 2 second pause at the top of each rep Single Leg Raise -

Accessories

Face Pull 1 10-15 0s 2 second hold at the top of each rep Prone Y Raise Rear Delt Fly

Incline Curl 1 10-15 0s - Cable Curl Preacher Curl

Cross Body Triceps 10-15 DB Cross Body

1 0s - DB Side Lying Ext
Extension e/s Extension

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 1: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Dead Hang 3 30s 0-10s - -
offload your bodyweight as needed

Strength & Condition

Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift

Every 4 minutes, perform the following​
5 Deadlifts, 5 Chin Ups, 5 Deadlifts​
Chin Up 3 5 - Add weight on each set Lat Pulldown Inverted Row

Swole & Flexy

Bulgarian Split 8-12 Pause in the bottom of each rep for 3 Smith Machine Split
1 0s Single Leg Press
Squat e/s seconds Squat

20s
Hip Flexor Plank 1 60s - Plank -
e/s

Accessories

Bodyweight
1 10-15 0s - Close Grip Push Up Skullcrusher
Skullcrusher

Cable Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row Barbell Row

Side Lying 10-15

1 0s - Y Raise Cable Raise
Compound Raise e/s

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 1: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Windmill 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Wide Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift
Every 4 minutes, perform the following​
5 Deadlifts, 5 Rows, 5 Deadlifts​
Dumbbell Row 3 5 - Add weight on each set Cable Row Inverted Row

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Dumbbell Incline Dumbbell
1 8-12 0s the way up, all the way down, all the Landmine Press
Overhead Press Press
way up - that counts as 1 rep.

Glute Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Backwards Sled
Zercher March 5 30s 0s circuit. No rest between exercises. Poliquin Step Up
Drag
30s rest between rounds

Russian Twist 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 2: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Stand to Triple
Vertical Jump 3 5 0-10s - -
Extension

Full ROM Crunch 3 10 0-10s - Lying Leg Raise -

Strength & Condition

Barbell Squat 6 5 - Set a timer for 12 minutes.​ Goblet Squat Leg Press
Every 4 minutes, perform the following​
5 Squats, 5 Z-Press, 5 Squats ​
Z-Press 3 5 - Add weight on each set Seated Press DB Incline Press

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

1 6-10 0s Bench Press Push Up
Press rep.

2 second pause in the stretch on each

B-Stance RDL 1 10 e/s 0s DB RDL -
rep

Pike Pulse 1 10 e/s 60s 2 second pause at the top of each rep Single Leg Raise -

Accessories

Face Pull 1 10-15 0s 2 second hold at the top of each rep Prone Y Raise Rear Delt Fly

Incline Curl 1 10-15 0s - Cable Curl Preacher Curl

Cross Body Triceps 10-15 DB Cross Body

1 0s - DB Side Lying Ext
Extension e/s Extension

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 2: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0–10s Plank -
manageable by the end

Place your feet on the ground to

Dead Hang 3 30s 0–10s - -
offload your bodyweight as needed

Strength & Condition

Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift

Every 4 minutes, perform the following​
5 Deadlifts, 5 Chin Ups, 5 Deadlifts​
Chin Up 3 5 - Add weight on each set Lat Pulldown Inverted Row

Swole & Flexy

Bulgarian Split 8-12 Pause in the bottom of each rep for 3 Smith Machine Split
1 0s Single Leg Press
Squat e/s seconds Squat

20s
Hip Flexor Plank 1 60s - Plank -
e/s

Accessories

Bodyweight
1 10-15 0s - Close Grip Push Up Skullcrusher
Skullcrusher

Cable Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row Barbell Row

Side Lying 10-15

1 0s - Y Raise Cable Raise
Compound Raise e/s

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 2: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Windmill 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Wide Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift
Every 4 minutes, perform the following​
5 Deadlifts, 5 Rows, 5 Deadlifts​
Dumbbell Row 3 5 - Add weight on each set Cable Row Inverted Row

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Dumbbell Incline Dumbbell
1 8-12 0s the way up, all the way down, all the Landmine Press
Overhead Press Press
way up - that counts as 1 rep.

Glute Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Backwards Sled
Zercher March 5 30s 0s circuit. No rest between exercises. Poliquin Step Up
Drag
30s rest between rounds

Russian Twist 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 3: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Stand to Triple
Depth Jump 3 5 0–10s Aim for knee height at most -
Extension

Hanging Knee
3 10 0–10s - Lying Leg Raise -
Raise

Strength & Condition

Barbell Squat 6 5 - Set a timer for 12 minutes.​ Goblet Squat Leg Press
Every 4 minutes, perform the following​
5 Squats, 5 Z-Press, 5 Squats ​
Z-Press 3 5 - Add weight on each set Seated Press DB Incline Press

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

1 6–10 0s Bench Press Push Up
Press rep.

2 second pause in the stretch on each

B-Stance RDL 1 10 e/s 0s DB RDL -
rep

Pike Pulse 1 10 e/s 60s 2 second pause at the top of each rep Single Leg Raise -

Accessories

Face Pull 1 10-15 0s 2 second hold at the top of each rep Prone Y Raise Rear Delt Fly

Incline Curl 1 10-15 0s - Cable Curl Preacher Curl

Cross Body Triceps 10-15 DB Cross Body

1 0s - DB Side Lying Ext
Extension e/s Extension

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 3: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0–10s Plank -
manageable by the end

Place your feet on the ground to

Dead Hang 3 30s 0–10s - -
offload your bodyweight as needed

Strength & Condition

Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift

Every 4 minutes, perform the following​
5 Deadlifts, 5 Chin Ups, 5 Deadlifts​
Chin Up 3 5 - Add weight on each set Lat Pulldown Inverted Row

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Bulgarian Split 8-12 Smith Machine Split
1 0s the way up, all the way down, all the Single Leg Press
Squat e/s Squat
way up - that counts as 1 rep.

20s
Hip Flexor Plank 1 60s - Plank -
e/s

Accessories

Bodyweight
1 10-15 0s - Close Grip Push Up Skullcrusher
Skullcrusher

Cable Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row Barbell Row

Side Lying 10-15

1 0s - Y Raise Cable Raise
Compound Raise e/s

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 3: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Windmill 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Wide Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift
Every 4 minutes, perform the following​
5 Deadlifts, 5 Rows, 5 Deadlifts​
Dumbbell Row 3 5 - Add weight on each set Cable Row Inverted Row

Swole & Flexy

Dumbbell Incline Dumbbell

1 8-12 0s Regular reps - not 1 & ¼ Landmine Press
Overhead Press Press

Glute Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Backwards Sled
Zercher March 5 30s 0s circuit. No rest between exercises. Poliquin Step Up
Drag
30s rest between rounds

Russian Twist 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 4: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Stand to Triple
Vertical Jump 3 5 0–10s - -
Extension

Full Range Crunch 3 10 0–10s - Lying Leg Raise -

Strength & Condition

Barbell Squat 6 5 - Set a timer for 12 minutes.​ Goblet Squat Leg Press
Every 4 minutes, perform the following​
5 Squats, 5 Z-Press, 5 Squats ​
Z-Press 3 5 - Add weight on each set Seated Press DB Incline Press

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

1 6–10 0s Bench Press Push Up
Press rep.

2 second pause in the stretch on each

B-Stance RDL 1 10 e/s 0s DB RDL -
rep

Pike Pulse 1 10 e/s 60s 2 second pause at the top of each rep Single Leg Raise -

Accessories

Face Pull 1 10-15 0s 2 second hold at the top of each rep Prone Y Raise Rear Delt Fly

Incline Curl 1 10-15 0s - Cable Curl Preacher Curl

Cross Body Triceps 10-15 DB Cross Body

1 0s - DB Side Lying Ext
Extension e/s Extension

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 4: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0–10s Plank -
manageable by the end

Place your feet on the ground to

Dead Hang 3 30s 0–10s - -
offload your bodyweight as needed

Strength & Condition

Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift

Every 4 minutes, perform the following​
5 Deadlifts, 5 Chin Ups, 5 Deadlifts​
Chin Up 3 5 - Add weight on each set Lat Pulldown Inverted Row

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Bulgarian Split 8-12 Smith Machine Split
1 0s the way up, all the way down, all the Single Leg Press
Squat e/s Squat
way up - that counts as 1 rep.

20s
Hip Flexor Plank 1 60s - Plank -
e/s

Accessories

Bodyweight
1 10-15 0s - Close Grip Push Up Skullcrusher
Skullcrusher

Cable Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row Barbell Row

Side Lying 10-15

1 0s - Y Raise Cable Raise
Compound Raise e/s

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 2​
Week 4: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Windmill 3 5 e/s 0-10s Dumbbell, Kettlebell or Bodyweight - -

Strength & Condition

Wide Deadlift 6 5 - Set a timer for 12 minutes.​ DB Deadlift Trap Bar Deadlift
Every 4 minutes, perform the following​
5 Deadlifts, 5 Rows, 5 Deadlifts​
Dumbbell Row 3 5 - Add weight on each set Cable Row Inverted Row

Swole & Flexy

Dumbbell Incline Dumbbell

1 8-12 0s Regular reps. Not 1 & ¼ Landmine Press
Overhead Press Press

Glute Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Backwards Sled
Zercher March 5 30s 0s circuit. No rest between exercises. Poliquin Step Up
Drag
30s rest between rounds

Russian Twist 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 1: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Perform reps unbroken, or take a Stand to Triple

Broad Jump 3 5 0-10s -
pause between each jump Extension

Reverse Crunch 3 10 0-10s - Lying Leg Raise Knee Tuck

Strength & Condition

Every 90 seconds for 5 total sets,

Barbell Squat 5 5 - perform 5 reps of Squats. Work up to a Goblet Squat Leg Press
heavy weight by your last set.

Every 2 minutes for 3 total sets,

Z-Press 3 10 - Seated Press DB Incline Press
perform 10 Z-Presses

Swole & Flexy

2 second pause in the stretch on each

Dip 1 6-10 0s Close Grip Pushup Bench Dip
rep

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 1 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

1 15 60s -
Good Morning Don’t push it hard Morning

Accessories

Single Arm Cable Finish each set with a cluster set. Go to Side Lying
1 10-15 0s failure, then take 10 seconds rest, then Y Raise
Y Raise Compound Raise
go again to failure.

Preacher Curl 1 10-15 0s - Cable Curl Incline Curl

10-15 Finish each set with a cluster set. Go to DB Cross Body

Katana Extension 1 0s failure, then take 10 seconds rest, then DB Side Lying Ext
e/s Extension
go again to failure.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 1: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Circles 3 30s 0-10s Dead Hang Scapula Push Up
offload your bodyweight as needed

Strength & Condition

Every 90 seconds for 5 total sets,

Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Chin Up 3 10 - Lat Pulldown Inverted Row
perform 10 Chin Ups

Swole & Flexy

8-12 Smith Machine Split

Walking Lunge 1 0s - Single Leg Press
e/s Squat

Pike Raise 1 10 e/s 60s - Plank Hanging Knee Raise

Accessories

Incline Bodyweight
1 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row DB Row - Dual

Lateral Raise + Hold the top for 10 seconds for 1 rep.

1 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 1: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Flow through smoothly. If you need to,

Twisting Bear 5 5 e/s 0-10s rest your hips on the ground during the - -
transition as a mini rest.

Strength & Condition

Every 90 seconds for 5 total sets,

Wide Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Dumbbell Row 3 10 - Cable Row Inverted Row
perform 10 Chin Ups

Swole & Flexy

Dumbbell Push Incline Dumbbell

1 6-10 0s - Landmine Press
Press Press

Hamstring Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Box Step Over 5 60s 0s circuit. No rest between exercises. - -
30s rest between rounds

Bicycle Crunch 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 2: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Stand to Triple
Lateral Jump 3 5 0-10s - -
Extension

Cable Crunch 3 10 0-10s - Lying Leg Raise Knee Tuck

Strength & Condition

Every 90 seconds for 5 total sets,

Barbell Squat 5 5 - perform 5 reps of Squats. Work up to a Goblet Squat Leg Press
heavy weight by your last set.

Every 2 minutes for 3 total sets,

Z-Press 3 10 - Seated Press DB Incline Press
perform 10 Z-Presses

Swole & Flexy

2 second pause in the stretch on each

Dip 1 6-10 0s Close Grip Pushup Bench Dip
rep.

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 1 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

1 15 60s -
Good Morning Don’t push it hard Morning

Accessories

Single Arm Cable Finish each set with a cluster set. Go to Side Lying
1 10-15 0s failure, then take 10 seconds rest, then Y Raise
Y Raise Compound Raise
go again to failure.

Preacher Curl 1 10-15 0s - Cable Curl Incline Curl

10-15 Finish each set with a cluster set. Go to DB Cross Body

Katana Extension 1 0s failure, then take 10 seconds rest, then DB Side Lying Ext
e/s Extension
go again to failure.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 2: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Circles 3 30s 0-10s Dead Hang Scapula Push Up
offload your bodyweight as needed

Strength & Condition

Every 90 seconds for 5 total sets,

Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Chin Up 3 10 - Lat Pulldown Inverted Row
perform 10 Chin Ups

Swole & Flexy

8-12 Smith Machine Split

Walking Lunge 1 0s - Single Leg Press
e/s Squat

Pike Raise 1 10 e/s 60s - Plank Hanging Knee Raise

Accessories

Incline Bodyweight
1 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row DB Row - Dual

Lateral Raise + Hold the top for 10 seconds for 1 rep.

1 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 2: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Flow through smoothly. If you need to,

Twisting Bear 5 5 e/s 0-10s rest your hips on the ground during the - -
transition as a mini rest.

Strength & Condition

Every 90 seconds for 5 total sets,

Wide Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Dumbbell Row 3 10 - Cable Row Inverted Row
perform 10 Chin Ups

Swole & Flexy

Dumbbell Push Incline Dumbbell

1 6-10 0s - Landmine Press
Press Press

Hamstring Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Box Step Over 5 60s 0s circuit. No rest between exercises. - -
30s rest between rounds

Bicycle Crunch 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 3: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Perform reps unbroken, or take a Stand to Triple

Broad Jump 3 5 0-10s -
pause between each jump Extension

Reverse Crunch 3 10 0-10s - Lying Leg Raise Knee Tuck

Strength & Condition

Every 90 seconds for 5 total sets,

Barbell Squat 5 5 - perform 5 reps of Squats. Work up to a Goblet Squat Leg Press
heavy weight by your last set.

Every 2 minutes for 3 total sets,

Z-Press 3 10 - Seated Press DB Incline Press
perform 10 Z-Presses

Swole & Flexy

2 second pause in the stretch on each

Dip 1 6-10 0s Close Grip Pushup Bench Dip
rep.

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 1 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

1 15 60s -
Good Morning Don’t push it hard Morning

Accessories

Single Arm Cable Finish each set with a cluster set. Go to Side Lying
1 10-15 0s failure, then take 10 seconds rest, then Y Raise
Y Raise Compound Raise
go again to failure.

Preacher Curl 1 10-15 0s - Cable Curl Incline Curl

10-15 Finish each set with a cluster set. Go to DB Cross Body

Katana Extension 1 0s failure, then take 10 seconds rest, then DB Side Lying Ext
e/s Extension
go again to failure.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 3: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Circles 3 30s 0-10s Dead Hang Scapula Push Up
offload your bodyweight as needed

Strength & Condition

Every 90 seconds for 5 total sets,

Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Chin Up 3 10 - Lat Pulldown Inverted Row
perform 10 Chin Ups

Swole & Flexy

8-12 Smith Machine Split

Walking Lunge 1 0s - Single Leg Press
e/s Squat

Pike Raise 1 10 e/s 60s - Plank Hanging Knee Raise

Accessories

Incline Bodyweight
1 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row DB Row - Dual

Lateral Raise + Hold the top for 10 seconds for 1 rep.

1 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 3: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Flow through smoothly. If you need to,

Twisting Bear 5 5 e/s 0-10s rest your hips on the ground during the - -
transition as a mini rest.

Strength & Condition

Every 90 seconds for 5 total sets,

Wide Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Dumbbell Row 3 10 - Cable Row Inverted Row
perform 10 Chin Ups

Swole & Flexy

Dumbbell Push Incline Dumbbell

1 6-10 0s - Landmine Press
Press Press

Hamstring Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Box Step Over 5 60s 0s circuit. No rest between exercises. - -
30s rest between rounds

Bicycle Crunch 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 4: Day 1
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Perform reps unbroken, or take a Stand to Triple

Lateral Jump 3 5 0-10s -
pause between each jump Extension

Cable Crunch 3 10 0-10s - Lying Leg Raise Knee Tuck

Strength & Condition

Every 90 seconds for 5 total sets,

Barbell Squat 5 5 - perform 5 reps of Squats. Work up to a Goblet Squat Leg Press
heavy weight by your last set.

Every 2 minutes for 3 total sets,

Z-Press 3 10 - Seated Press DB Incline Press
perform 10 Z-Presses

Swole & Flexy

2 second pause in the stretch on each

Dip 1 6-10 0s Close Grip Pushup Bench Dip
rep.

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 1 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

1 15 60s -
Good Morning Don’t push it hard Morning

Accessories

Single Arm Cable Finish each set with a cluster set. Go to Side Lying
1 10-15 0s failure, then take 10 seconds rest, then Y Raise
Y Raise Compound Raise
go again to failure.

Preacher Curl 1 10-15 0s - Cable Curl Incline Curl

10-15 Finish each set with a cluster set. Go to DB Cross Body

Katana Extension 1 0s failure, then take 10 seconds rest, then DB Side Lying Ext
e/s Extension
go again to failure.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 4: Day 2
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Pick a level of difficulty that is just

Hollowbody Hold 3 15s 0-10s Plank -
manageable by the end

Place your feet on the ground to

Scapula Circles 3 30s 0-10s Dead Hang Scapula Push Up
offload your bodyweight as needed

Strength & Condition

Every 90 seconds for 5 total sets,

Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Chin Up 3 10 - Lat Pulldown Inverted Row
perform 10 Chin Ups

Swole & Flexy

8-12 Smith Machine Split

Walking Lunge 1 0s - Single Leg Press
e/s Squat

Pike Raise 1 10 e/s 60s - Plank Hanging Knee Raise

Accessories

Incline Bodyweight
1 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 1 10-15 0s 2 second hold at the top of each rep Single DB Row DB Row - Dual

Lateral Raise + Hold the top for 10 seconds for 1 rep.

1 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 3 Day Full Body

 Minimalift / FULL BODY Phase 3​
Week 4: Day 3
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Flow through smoothly. If you need to,

Twisting Bear 5 5 e/s 0-10s rest your hips on the ground during the - -
transition as a mini rest.

Strength & Condition

Every 90 seconds for 5 total sets,

Wide Deadlift 5 5 - perform 5 reps of Deadlifts. Work up to DB Deadlift Trap Bar Deadlift
a heavy weight by your last set.

Every 2 minutes for 3 total sets,

Dumbbell Row 3 10 - Cable Row Inverted Row
perform 10 Chin Ups

Swole & Flexy

Dumbbell Push Incline Dumbbell

1 6-10 0s - Landmine Press
Press Press

Hamstring Bridge 1 8-12 0s 2 second pause at the top of each rep - -

Accessories

Perform both exercises as a timed

Box Step Over 5 60s 0s circuit. No rest between exercises. - -
30s rest between rounds

Bicycle Crunch 5 10 e/s 0s - - -

Minimalift Program | 3 Day Full Body