Minimalist Beast
Four exercises max per day, focusing on the biggest compound lifts. For advanced bros who know that more is not always better. Maximum results from minimum fluff.
Who it's for
A 6-day advanced program with extra work for chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques and lower back: 18 exercises across 6 sessions a week.
Focus muscles: Chest, Back, Shoulders, Biceps, Triceps, Forearms, Traps, Lats, Quadriceps, Hamstrings, Glutes, Calves, Hip Flexors, Adductors, Abs, Obliques, Lower Back. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
6 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Squat Day
Squat focus
Day 2
Bench Day
Bench focus
Day 3
Deadlift Day
Deadlift focus
Day 4
Overhead Day
Overhead focus
Day 5
Row Day
Row focus
Day 6
Power Day
Explosive work
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Glutes | 22.5 | High |
| Back | 21 | High |
| Hamstrings | 16.5 | High |
| Quadriceps | 15 | Optimal |
| Chest | 12 | Optimal |
| Lats | 12 | Optimal |
| Shoulders | 12 | Optimal |
| Triceps | 12 | Optimal |
| Abs | 6 | Moderate |
| Biceps | 6 | Moderate |
| Traps | 6 | Moderate |
| Calves | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Minimalist Beast in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.