Minimalift / LOWER BODY 1 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

Strength & Condition

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Barbell Squat AMRAP 3 - Goblet Squat Leg Press
perform as many rounds as possible of
3 reps. Track total rounds completed.

After each set of Squats, perform the

Knee Tuck AMRAP 8 - core exercise. Then, rest as required - -
before returning to squats

Swole & Flexy

Pause on final rep for 10 seconds in

Dumbbell RDL 2 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Seated Good 2 second pause at the bottom of each

2 10-15 0s - -
Morning rep.

30s Perform this immediately after each

Couch Stretch 2 60s set of SGMs, then rest and return to - -
e/s
SGMs

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Z-Press AMRAP 3 - both exercises. ​ Seated Press DB Incline Press
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Chin Up AMRAP 3 - 3 reps on each exercise. Rest as Lat Pulldown Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Dumbbell Press 2 6-10 0s the way up, all the way down, all the Bench Press Push Up
way up - that counts as 1 rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Pullover + Perform as a superset - minimal rest

2 10-15 0s Triceps Extension -
Skullcrusher between exercises

Perform as a superset - minimal rest

Dumbbell Row 2 10-15 0s Single DB Row Cable Row
between exercises

Perform as a superset - minimal rest

Halos (KB or DB) 2 10-15 60s - -
between exercises

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 2 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

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Deadlift AMRAP 3 - DB Deadlift Trap Bar Deadlift
perform as many rounds as possible of
3 reps. Track total rounds completed.

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold AMRAP 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

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

2 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 2 60s Select your choice of difficulty - -
e/s

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 | 4 Day Upper Lower

 ​ ​

Minimalift / UPPER BODY 2 Phase 1​

Week 1: Day 4
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Bench Press AMRAP 3 - both exercises. ​ Dumbbell Press Push Up
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Dumbbell Row AMRAP 3 - 3 reps on each exercise. Rest as Cable Row Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Close Grip Bench
2 8-12 0s the way up, all the way down, all the Close Grip Push Up Dip
Press
way up - that counts as 1 rep.

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension CGBP. Then rest and return to CGBP

Accessories

Perform as a superset - minimal rest

Y Raise 2 10-15 0s DB Lateral Raise Band Lateral Raise
between exercises

Perform as a superset - minimal rest

Squat Curl 2 10-15 0s Incline Curl Preacher Curl
between exercises

Perform as a superset - minimal rest

Katana Extension 2 10-15 60s DB Overhead Ext DB Side Lying Ext
between exercises

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Keep your knees soft and stay light on

Split Stance Pogos 3 10e/s 0-10s Calf Raise -
your toes.

Strength & Condition

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Barbell Squat AMRAP 3 - Goblet Squat Leg Press
perform as many rounds as possible of
3 reps. Track total rounds completed.

After each set of Squats, perform the

Single Leg Lift AMRAP 8 - core exercise. Then, rest as required - -
before returning to squats

Swole & Flexy

Pause on final rep for 10 seconds in

Dumbbell RDL 2 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Seated Good 2 second pause at the bottom of each

2 10-15 0s - -
Morning rep.

30s Perform this immediately after each

Couch Stretch 2 60s set of SGMs, then rest and return to - -
e/s
SGMs

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Z-Press AMRAP 3 - both exercises. ​ Seated Press DB Incline Press
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Chin Up AMRAP 3 - 3 reps on each exercise. Rest as Lat Pulldown Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Dumbbell Press 2 6-10 0s the way up, all the way down, all the Bench Press Push Up
way up - that counts as 1 rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Pullover + Perform as a superset - minimal rest

2 10-15 0s Triceps Extension -
Skullcrusher between exercises

Perform as a superset - minimal rest

Dumbbell Row 2 10-15 0s Single DB Row Cable Row
between exercises

Perform as a superset - minimal rest

Halos (KB or DB) 2 10-15 60s - -
between exercises

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 2 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

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Deadlift AMRAP 3 - DB Deadlift Trap Bar Deadlift
perform as many rounds as possible of
3 reps. Track total rounds completed.

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold AMRAP 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

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

2 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 2 60s Select your choice of difficulty - -
e/s

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 | 4 Day Upper Lower

 ​ ​

Minimalift / UPPER BODY 2 Phase 1​

Week 2: Day 4
Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Bench Press AMRAP 3 - both exercises. ​ Dumbbell Press Push Up
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Dumbbell Row AMRAP 3 - 3 reps on each exercise. Rest as Cable Row Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Close Grip Bench
2 8-12 0s the way up, all the way down, all the Close Grip Push Up Dip
Press
way up - that counts as 1 rep.

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension CGBP. Then rest and return to CGBP

Accessories

Perform as a superset - minimal rest

Y Raise 2 10-15 0s DB Lateral Raise Band Lateral Raise
between exercises

Perform as a superset - minimal rest

Squat Curl 2 10-15 0s Incline Curl Preacher Curl
between exercises

Perform as a superset - minimal rest

Katana Extension 2 10-15 60s DB Overhead Ext DB Side Lying Ext
between exercises

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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 your

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

Strength & Condition

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Barbell Squat AMRAP 3 - Goblet Squat Leg Press
perform as many rounds as possible of
3 reps. Track total rounds completed.

After each set of Squats, perform the

Lying Leg Raise AMRAP 8 - core exercise. Then, rest as required - -
before returning to squats

Swole & Flexy

Pause on final rep for 10 seconds in

Dumbbell RDL 2 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Seated Good 2 second pause at the bottom of each

2 10-15 0s - -
Morning rep.

30s Perform this immediately after each

Couch Stretch 2 60s set of SGMs, then rest and return to - -
e/s
SGMs

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Z-Press AMRAP 3 - both exercises. ​ Seated Press DB Incline Press
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Chin Up AMRAP 3 - 3 reps on each exercise. Rest as Lat Pulldown Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Dumbbell Press 2 6-10 0s the way up, all the way down, all the Bench Press Push Up
way up - that counts as 1 rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Pullover + Perform as a superset - minimal rest

2 10-15 0s Triceps Extension -
Skullcrusher between exercises

Perform as a superset - minimal rest

Dumbbell Row 2 10-15 0s Single DB Row Cable Row
between exercises

Perform as a superset - minimal rest

Halos (KB or DB) 2 10-15 60s - -
between exercises

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 2 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

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Deadlift AMRAP 3 - DB Deadlift Trap Bar Deadlift
perform as many rounds as possible of
3 reps. Track total rounds completed.

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold AMRAP 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

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

2 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 2 60s Select your choice of difficulty - -
e/s

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 | 4 Day Upper Lower

 Phase 1​
Minimalift / UPPER BODY 2 Week 3: Day 4

Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Bench Press AMRAP 3 - both exercises. ​ Dumbbell Press Push Up
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Dumbbell Row AMRAP 3 - 3 reps on each exercise. Rest as Cable Row Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Close Grip Bench
2 8-12 0s the way up, all the way down, all the Close Grip Push Up Dip
Press
way up - that counts as 1 rep.

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension CGBP. Then rest and return to CGBP

Accessories

Perform as a superset - minimal rest

Y Raise 2 10-15 0s DB Lateral Raise Band Lateral Raise
between exercises

Perform as a superset - minimal rest

Squat Curl 2 10-15 0s Incline Curl Preacher Curl
between exercises

Perform as a superset - minimal rest

Katana Extension 2 10-15 60s DB Overhead Ext DB Side Lying Ext
between exercises

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

Strength & Condition

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Barbell Squat AMRAP 3 - Goblet Squat Leg Press
perform as many rounds as possible of
3 reps. Track total rounds completed.

Hanging Knee After each set of Squats, perform the

AMRAP 8 - core exercise. Then, rest as required - -
Raise
before returning to squats

Swole & Flexy

Pause on final rep for 10 seconds in

Dumbbell RDL 2 6-10 60s Barbell RDL Single Leg RDL
the stretch position

Accessories

Seated Good 2 second pause at the bottom of each

2 10-15 0s - -
Morning rep.

30s Perform this immediately after each

Couch Stretch 2 60s set of SGMs, then rest and return to - -
e/s
SGMs

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Z-Press AMRAP 3 - both exercises. ​ Seated Press DB Incline Press
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Chin Up AMRAP 3 - 3 reps on each exercise. Rest as Lat Pulldown Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Dumbbell Press 2 6-10 0s the way up, all the way down, all the Bench Press Push Up
way up - that counts as 1 rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Pullover + Perform as a superset - minimal rest

2 10-15 0s Triceps Extension -
Skullcrusher between exercises

Perform as a superset - minimal rest

Dumbbell Row 2 10-15 0s Single DB Row Cable Row
between exercises

Perform as a superset - minimal rest

Halos (KB or DB) 2 10-15 60s - -
between exercises

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 2 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

First, work up to a hard 8-10 reps.

Then, start a 15 minute timer and
Deadlift AMRAP 3 - DB Deadlift Trap Bar Deadlift
perform as many rounds as possible of
3 reps. Track total rounds completed.

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold AMRAP 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

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

2 0s Single Leg Press Split Squat
Lunge e/s switching to the other leg

20s
Copenhagen Plank 2 60s Select your choice of difficulty - -
e/s

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 | 4 Day Upper Lower

 Phase 1​
Minimalift / UPPER BODY 2 Week 4: Day 4

Exercise Sets Reps Rest Notes Substitute 1 Substitute 2

Warm Up

Place your feet on the ground to

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

Strength & Condition

First, work up to a hard 8-10 reps on

Bench Press AMRAP 3 - both exercises. ​ Dumbbell Press Push Up
​
Then, start a 15 minute timer and
perform as many rounds as possible of
Dumbbell Row AMRAP 3 - 3 reps on each exercise. Rest as Cable Row Inverted Row
needed. Track total rounds completed.

Swole & Flexy

1 & ¼ reps. Go all the way down, ¼ of

Close Grip Bench
2 8-12 0s the way up, all the way down, all the Close Grip Push Up Dip
Press
way up - that counts as 1 rep.

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension CGBP. Then rest and return to CGBP

Accessories

Perform as a superset - minimal rest

Y Raise 2 10-15 0s DB Lateral Raise Band Lateral Raise
between exercises

Perform as a superset - minimal rest

Squat Curl 2 10-15 0s Incline Curl Preacher Curl
between exercises

Perform as a superset - minimal rest

Katana Extension 2 10-15 60s DB Overhead Ext DB Side Lying Ext
between exercises

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Barbell Squat 10 3-5 - Minute 2: 1 set of 5 at 4 RIR​ Goblet Squat Leg Press
Minute 3-10: Sets of 3-5 at 3 RIR

Adjust weight as needed to stick to the

RIR as you fatigue.

Hanging Knee After each set of Squats, perform the

AMRAP 8 - core exercise. Then, rest as required Lying Leg Raise -
Raise
before returning to squats

Swole & Flexy

10 2 second pause in the stretch on each

B-Stance RDL 2 0s DB RDL -
e/s rep

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

Accessories

Dual Elevated Hip

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

Perform this immediately after each

Platz Stretch 2 30s 60s set of Hip Thrusts, then rest and return Couch Stretch -
to Hip Thrusts

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. ​
Z-Press 10 3-5 - Set a timer for 20 minutes. E2MOM, do Seated Press DB Incline Press
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Chin Up 10 3-5 - Minute 2: 1 set of 5 at 4 RIR​ Lat Pulldown Inverted Row
Minute 3-10: Sets of 3-5 at 3 RIR

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

2 6-10 0s Bench Press Push Up
Press rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Bodyweight Perform as a superset - no rest

2 10-15 0s Close Grip Push Up Skullcrusher
Skullcrusher between exercises.

2 second hold at the top of each rep

Cable Row 2 10-15 0s Perform as a superset - no rest Single DB Row Barbell Row
between exercises.

Switch the starting arm on each round.

Side Lying 10-15
2 60s Perform as a superset - no rest Y Raise Cable Raise
Compound Raise e/s
between exercises.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Deadlift 10 3-5 - Minute 2: 1 set of 5 at 4 RIR​ DB Deadlift Trap Bar Deadlift
Minute 3-10: Sets of 3-5 at 3 RIR

Adjust weight as needed to stick to the

RIR as you fatigue.

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 10 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

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

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

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

Minimalift Program | 4 Day Upper Lower

 ​ ​

Minimalift / UPPER BODY 2 Phase 2​

Week 1: Day 4
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

Warm up as required. ​
Bench Press AMRAP 3 - Set a timer for 20 minutes. E2MOM, do Dumbbell Press Push Up
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Minute 2: 1 set of 5 at 4 RIR​
Minute 3-10: Sets of 3-5 at 3 RIR
Dumbbell Row AMRAP 3 - Cable Row Inverted Row
Adjust weight as needed to stick to the
RIR as you fatigue.

Swole & Flexy

Dumbbell Incline Dumbbell

2 8-12 0s - Landmine Press
Overhead Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

Accessories

2 second hold at the top of each rep.

Face Pull 2 10-15 0s Perform as a superset. Minimal rest Prone Y Raise Rear Delt Fly
between exercises

2 second hold at the top of each rep.

Incline Curl 2 10-15 0s Perform as a superset. Minimal rest Cable Curl Preacher Curl
between exercises

2 second hold at the top of each rep.

Cross Body Triceps 10-15 DB Cross Body
2 60s Perform as a superset. Rest, then DB Side Lying Ext
Extension e/s Extension
return to Face Pulls.

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Barbell Squat 10 3-5 - Goblet Squat Leg Press
Minute 1: 1 set of 5 at 6 RIR​
Minute 2: 1 set of 5 at 4 RIR​
Minute 3-10: Sets of 3-5 at 2-3 RIR

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

Swole & Flexy

10 2 second pause in the stretch on each

B-Stance RDL 2 0s DB RDL -
e/s rep

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

Accessories

Dual Elevated Hip

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

Perform this immediately after each

Platz Stretch 2 30s 60s set of Hip Thrusts, then rest and return Couch Stretch -
to Hip Thrusts

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. ​
Z-Press 10 3-5 - Set a timer for 20 minutes. E2MOM, do Seated Press DB Incline Press
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Chin Up 10 3-5 - Minute 2: 1 set of 5 at 4 RIR​ Lat Pulldown Inverted Row
Minute 3-10: Sets of 3-5 at 2-3 RIR

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

2 6-10 0s Bench Press Push Up
Press rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Bodyweight Perform as a superset - no rest

2 10-15 0s Close Grip Push Up Skullcrusher
Skullcrusher between exercises.

2 second hold at the top of each rep

Cable Row 2 10-15 0s Perform as a superset - no rest Single DB Row Barbell Row
between exercises.

Switch the starting arm on each round.

Side Lying 10-15
2 60s Perform as a superset - no rest Y Raise Cable Raise
Compound Raise e/s
between exercises.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Deadlift 10 3-5 - DB Deadlift Trap Bar Deadlift
Minute 1: 1 set of 5 at 6 RIR​
Minute 2: 1 set of 5 at 4 RIR​
Minute 3-10: Sets of 3-5 at 2-3 RIR

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 10 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

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

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

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

Minimalift Program | 4 Day Upper Lower

 ​ ​

Minimalift / UPPER BODY 2 Phase 2​

Week 2: Day 4
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

Warm up as required. ​
Bench Press AMRAP 3 - Set a timer for 20 minutes. E2MOM, do Dumbbell Press Push Up
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Dumbbell Row AMRAP 3 - Minute 2: 1 set of 5 at 4 RIR​ Cable Row Inverted Row
Minute 3-10: Sets of 3-5 at 2-3 RIR

Swole & Flexy

Dumbbell Incline Dumbbell

2 8-12 0s - Landmine Press
Overhead Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

Accessories

2 second hold at the top of each rep.

Face Pull 2 10-15 0s Perform as a superset. Minimal rest Prone Y Raise Rear Delt Fly
between exercises

2 second hold at the top of each rep.

Incline Curl 2 10-15 0s Perform as a superset. Minimal rest Cable Curl Preacher Curl
between exercises

2 second hold at the top of each rep.

Cross Body Triceps 10-15 DB Cross Body
2 60s Perform as a superset. Rest, then DB Side Lying Ext
Extension e/s Extension
return to Face Pulls.

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Barbell Squat 10 3-5 - Goblet Squat Leg Press
Minute 1: 1 set of 5 at 6 RIR​
Minute 2: 1 set of 5 at 4 RIR​
Minute 3-10: Sets of 3-5 at 2-3 RIR

Hanging Knee After each set of Squats, perform the

AMRAP 8 - core exercise. Then, rest as required Lying Leg Raise -
Raise
before returning to squats

Swole & Flexy

10 2 second pause in the stretch on each

B-Stance RDL 2 0s DB RDL -
e/s rep

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

Accessories

Dual Elevated Hip

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

Perform this immediately after each

Platz Stretch 2 30s 60s set of Hip Thrusts, then rest and return Couch Stretch -
to Hip Thrusts

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. ​
Z-Press 10 3-5 - Set a timer for 20 minutes. E2MOM, do Seated Press DB Incline Press
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Chin Up 10 3-5 - Minute 2: 1 set of 5 at 4 RIR​ Lat Pulldown Inverted Row
Minute 3-10: Sets of 3-5 at 2-3 RIR

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

2 6-10 0s Bench Press Push Up
Press rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Bodyweight Perform as a superset - no rest

2 10-15 0s Close Grip Push Up Skullcrusher
Skullcrusher between exercises.

2 second hold at the top of each rep

Cable Row 2 10-15 0s Perform as a superset - no rest Single DB Row Barbell Row
between exercises.

Switch the starting arm on each round.

Side Lying 10-15
2 60s Perform as a superset - no rest Y Raise Cable Raise
Compound Raise e/s
between exercises.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Deadlift 10 3-5 - DB Deadlift Trap Bar Deadlift
Minute 1: 1 set of 5 at 6 RIR​
Minute 2: 1 set of 5 at 4 RIR​
Minute 3-10: Sets of 3-5 at 2-3 RIR

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 10 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

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

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

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

Minimalift Program | 4 Day Upper Lower

 ​ ​

Minimalift / UPPER BODY 2 Phase 2​

Week 3: Day 4
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

Warm up as required. ​
Bench Press AMRAP 3 - Set a timer for 20 minutes. E2MOM, do Dumbbell Press Push Up
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Dumbbell Row AMRAP 3 - Minute 2: 1 set of 5 at 4 RIR​ Cable Row Inverted Row
Minute 3-10: Sets of 3-5 at 2-3 RIR

Swole & Flexy

Dumbbell Incline Dumbbell

2 8-12 0s - Landmine Press
Overhead Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

Accessories

2 second hold at the top of each rep.

Face Pull 2 10-15 0s Perform as a superset. Minimal rest Prone Y Raise Rear Delt Fly
between exercises

2 second hold at the top of each rep.

Incline Curl 2 10-15 0s Perform as a superset. Minimal rest Cable Curl Preacher Curl
between exercises

2 second hold at the top of each rep.

Cross Body Triceps 10-15 DB Cross Body
2 60s Perform as a superset. Rest, then DB Side Lying Ext
Extension e/s Extension
return to Face Pulls.

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Barbell Squat 10 3-5 - Goblet Squat Leg Press
Minute 1: 1 set of 5 at 6 RIR​
Minute 2: 1 set of 5 at 4 RIR​
Minute 3-10: Sets of 3-5 at 1-2 RIR

Hanging Knee After each set of Squats, perform the

AMRAP 8 - core exercise. Then, rest as required Lying Leg Raise -
Raise
before returning to squats

Swole & Flexy

10 2 second pause in the stretch on each

B-Stance RDL 2 0s DB RDL -
e/s rep

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

Accessories

Dual Elevated Hip

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

Perform this immediately after each

Platz Stretch 2 30s 60s set of Hip Thrusts, then rest and return Couch Stretch -
to Hip Thrusts

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. ​
Z-Press 10 3-5 - Set a timer for 20 minutes. E2MOM, do Seated Press DB Incline Press
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Chin Up 10 3-5 - Minute 2: 1 set of 5 at 4 RIR​ Lat Pulldown Inverted Row
Minute 3-10: Sets of 3-5 at 1-2 RIR

Swole & Flexy

Incline Dumbbell 2 second pause in the stretch on each

2 6-10 0s Bench Press Push Up
Press rep.

Perform immediately after each set of

Scapula Push Up 2 10 60s Dumbbell Presses, then rest before Cat Cow Plank
returning to Dumbbell Press

Accessories

Bodyweight Perform as a superset - no rest

2 10-15 0s Close Grip Push Up Skullcrusher
Skullcrusher between exercises.

2 second hold at the top of each rep

Cable Row 2 10-15 0s Perform as a superset - no rest Single DB Row Barbell Row
between exercises.

Switch the starting arm on each round.

Side Lying 10-15
2 60s Perform as a superset - no rest Y Raise Cable Raise
Compound Raise e/s
between exercises.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. ​
Set a timer for 10 minutes. EMOM, do
the following:​
Deadlift 10 3-5 - DB Deadlift Trap Bar Deadlift
Minute 1: 1 set of 5 at 6 RIR​
Minute 2: 1 set of 5 at 4 RIR​
Minute 3-10: Sets of 3-5 at 1-2 RIR

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 10 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

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

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

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

Minimalift Program | 4 Day Upper Lower

 ​

Minimalift / UPPER BODY 2 Phase 2​

Week 4: Day 4
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

Warm up as required. ​
Bench Press AMRAP 3 - Set a timer for 20 minutes. E2MOM, do Dumbbell Press Push Up
the following:​
Minute 1: 1 set of 5 at 6 RIR​
Dumbbell Row AMRAP 3 - Minute 2: 1 set of 5 at 4 RIR​ Cable Row Inverted Row
Minute 3-10: Sets of 3-5 at 1-2 RIR

Swole & Flexy

Dumbbell Incline Dumbbell

2 8-12 0s - Landmine Press
Overhead Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

Accessories

2 second hold at the top of each rep.

Face Pull 2 10-15 0s Perform as a superset. Minimal rest Prone Y Raise Rear Delt Fly
between exercises

2 second hold at the top of each rep.

Incline Curl 2 10-15 0s Perform as a superset. Minimal rest Cable Curl Preacher Curl
between exercises

2 second hold at the top of each rep.

Cross Body Triceps 10-15 DB Cross Body
2 60s Perform as a superset. Rest, then DB Side Lying Ext
Extension e/s Extension
return to Face Pulls.

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Barbell Squat 3 5-10 - Goblet Squat Leg Press
1 set of 10 (decrease weight by
10-20%)

After each set of Squats, perform the

Reverse Crunch 3 8 - core exercise. Then, rest as required Lying Leg Raise -
before returning to squats

Swole & Flexy

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 2 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

2 15 60s -
Good Morning Don’t push it hard Morning

Accessories

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

Long Lunge Hold 2 30s 60s Add weight if desired - -

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Z-Press 3 5-10 - Seated Press DB Incline Press
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Chin Up 3 5-10 - Lat Pulldown Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

2 second pause in the stretch on each

Dip 2 6-10 0s Close Grip Pushup Bench Dip
rep

Perform immediately after each set of

Scapula Push Up 2 10 60s Cat Cow Plank
Dips, then rest before returning to Dips

Accessories

Incline Bodyweight
2 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 2 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.

2 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Deadlift 3 5-10 - DB Deadlift Trap Bar Deadlift
1 set of 10 (decrease weight by
10-20%)

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 3 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

8-12 Perform as a superset. Minimal rest Smith Machine Split

Walking Lunge 2 0s Single Leg Press
e/s between exercises Squat

10 Perform as a superset. Minimal rest

Pike Raise 2 60s Plank Hanging Knee Raise
e/s between exercises

Accessories

Perform both exercises as a timed

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

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

Minimalift Program | 4 Day Upper Lower

 Phase 3​
Minimalift / UPPER BODY 2 Week 1: Day 4

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

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Bench Press 3 5-10 - Dumbbell Press Push Up
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Dumbbell Row 3 5-10 - Cable Row Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

Dumbbell Push Incline Dumbbell

2 8-12 0s - Landmine Press
Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

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 | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 Phase 3​
Week 2: 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

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Barbell Squat 3 5-10 - Goblet Squat Leg Press
1 set of 10 (decrease weight by
10-20%)

After each set of Squats, perform the

Reverse Crunch 3 8 - core exercise. Then, rest as required Lying Leg Raise -
before returning to squats

Swole & Flexy

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 2 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

2 15 60s -
Good Morning Don’t push it hard Morning

Accessories

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

Long Lunge Hold 2 30s 60s Add weight if desired - -

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Z-Press 3 5-10 - Seated Press DB Incline Press
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Chin Up 3 5-10 - Lat Pulldown Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

2 second pause in the stretch on each

Dip 2 6-10 0s Close Grip Pushup Bench Dip
rep

Perform immediately after each set of

Scapula Push Up 2 10 60s Cat Cow Plank
Dips, then rest before returning to Dips

Accessories

Incline Bodyweight
2 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 2 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.

2 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Deadlift 3 5-10 - DB Deadlift Trap Bar Deadlift
1 set of 10 (decrease weight by
10-20%)

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 3 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

8-12 Perform as a superset. Minimal rest Smith Machine Split

Walking Lunge 2 0s Single Leg Press
e/s between exercises Squat

10 Perform as a superset. Minimal rest

Pike Raise 2 60s Plank Hanging Knee Raise
e/s between exercises

Accessories

Perform both exercises as a timed

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

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

Minimalift Program | 4 Day Upper Lower

 Phase 3​
Minimalift / UPPER BODY 2 Week 2: Day 4

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

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Bench Press 3 5-10 - Dumbbell Press Push Up
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Dumbbell Row 3 5-10 - Cable Row Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

Dumbbell Push Incline Dumbbell

2 8-12 0s - Landmine Press
Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

Accessories

Single Arm Cable Finish each set with a cluster set. Go to Side Lying
2 10-15 0s failure, then take 10 seconds rest, then Y Raise
Y Raise Compound Raise
go again to failure.

Preacher Curl 2 10-15 0s - Cable Curl Incline Curl

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

Katana Extension 2 0s failure, then take 10 seconds rest, then DB Side Lying Ext
e/s Extension
go again to failure.

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Barbell Squat 3 5-10 - Goblet Squat Leg Press
1 set of 10 (decrease weight by
10-20%)

After each set of Squats, perform the

Reverse Crunch 3 8 - core exercise. Then, rest as required Lying Leg Raise -
before returning to squats

Swole & Flexy

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 2 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

2 15 60s -
Good Morning Don’t push it hard Morning

Accessories

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

Long Lunge Hold 2 30s 60s Add weight if desired - -

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Z-Press 3 5-10 - Seated Press DB Incline Press
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Chin Up 3 5-10 - Lat Pulldown Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

2 second pause in the stretch on each

Dip 2 6-10 0s Close Grip Pushup Bench Dip
rep

Perform immediately after each set of

Scapula Push Up 2 10 60s Cat Cow Plank
Dips, then rest before returning to Dips

Accessories

Incline Bodyweight
2 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 2 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.

2 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Deadlift 3 5-10 - DB Deadlift Trap Bar Deadlift
1 set of 10 (decrease weight by
10-20%)

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 3 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

8-12 Perform as a superset. Minimal rest Smith Machine Split

Walking Lunge 2 0s Single Leg Press
e/s between exercises Squat

10 Perform as a superset. Minimal rest

Pike Raise 2 60s Plank Hanging Knee Raise
e/s between exercises

Accessories

Perform both exercises as a timed

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

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

Minimalift Program | 4 Day Upper Lower

 Phase 3​
Minimalift / UPPER BODY 2 Week 3: Day 4

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

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Bench Press 3 5-10 - Dumbbell Press Push Up
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Dumbbell Row 3 5-10 - Cable Row Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

Dumbbell Push Incline Dumbbell

2 8-12 0s - Landmine Press
Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

Accessories

Single Arm Cable Finish each set with a cluster set. Go to Side Lying
2 10-15 0s failure, then take 10 seconds rest, then Y Raise
Y Raise Compound Raise
go again to failure.

Preacher Curl 2 10-15 0s - Cable Curl Incline Curl

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

Katana Extension 2 0s failure, then take 10 seconds rest, then DB Side Lying Ext
e/s Extension
go again to failure.

Minimalift Program | 4 Day Upper Lower

 Minimalift / LOWER BODY 1 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

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

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Barbell Squat 3 5-10 - Goblet Squat Leg Press
1 set of 10 (decrease weight by
10-20%)

After each set of Squats, perform the

Reverse Crunch 3 8 - core exercise. Then, rest as required Lying Leg Raise -
before returning to squats

Swole & Flexy

2 second pause in the stretch on each 45 Degree

Romanian Deadlift 2 6-10 0s DB RDL
rep Hyperextension

Horse Stance This is a gentle mobility stretch. Seated Good

2 15 60s -
Good Morning Don’t push it hard Morning

Accessories

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

Long Lunge Hold 2 30s 60s Add weight if desired - -

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Place your feet on the ground to

Scapula Circles 3 10 0-10s - -
offload your bodyweight as needed

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Z-Press 3 5-10 - Seated Press DB Incline Press
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Chin Up 3 5-10 - Lat Pulldown Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

2 second pause in the stretch on each

Dip 2 6-10 0s Close Grip Pushup Bench Dip
rep

Perform immediately after each set of

Scapula Push Up 2 10 60s Cat Cow Plank
Dips, then rest before returning to Dips

Accessories

Incline Bodyweight
2 10-15 0s - Close Grip Push Up
Skullcrusher Skullcrusher

Barbell Row 2 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.

2 10-15 0s Y Raise Cable Raise
Hold Then, perform 10-15 full range reps.

Minimalift Program | 4 Day Upper Lower

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

Warm Up

Seated Vertical Stand to Triple

3 5 0-10s - -
Jump Extension

Strength & Condition

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Deadlift 3 5-10 - DB Deadlift Trap Bar Deadlift
1 set of 10 (decrease weight by
10-20%)

Between each set of Deadlifts, perform

a set of Hollow Holds. Rest as needed,
then return to Deadlifts.
Hollowbody Hold 3 10s - Plank -

Pick a level of difficulty that is just

manageable by the end

Swole & Flexy

8-12 Perform as a superset. Minimal rest Smith Machine Split

Walking Lunge 2 0s Single Leg Press
e/s between exercises Squat

10 Perform as a superset. Minimal rest

Pike Raise 2 60s Plank Hanging Knee Raise
e/s between exercises

Accessories

Perform both exercises as a timed

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

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

Minimalift Program | 4 Day Upper Lower

 Phase 3​
Minimalift / UPPER BODY 2 Week 4: Day 4

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

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Bench Press 3 5-10 - Dumbbell Press Push Up
1 set of 10 (decrease weight by
10-20%)

Warm up as required. Then perform

2 sets of 5 @ 2RIR
Dumbbell Row 3 5-10 - Cable Row Inverted Row
1 set of 10 (decrease weight by
10-20%)

Swole & Flexy

Dumbbell Push Incline Dumbbell

2 8-12 0s - Landmine Press
Press Press

Seated Shoulder Do this immediately after each set of

2 30s 60s - -
Extension OHP. Then rest and return to OHP

Accessories

Single Arm Cable Finish each set with a cluster set. Go to Side Lying
2 10-15 0s failure, then take 10 seconds rest, then Y Raise
Y Raise Compound Raise
go again to failure.

Preacher Curl 2 10-15 0s - Cable Curl Incline Curl

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

Katana Extension 2 0s failure, then take 10 seconds rest, then DB Side Lying Ext
e/s Extension
go again to failure.

Minimalift Program | 4 Day Upper Lower