Minimalist Gains

Strip away the BS and focus on what actually works. Five exercises per workout, all compound movements. For those who believe less is more (when less is done right).

BeginnerShort sessionsstrengthfunctional
Days a week3
Exercises15
Focus4muscles

Who it's for

A 3-day beginner program with extra work for chest, back, quadriceps and hamstrings: 15 exercises across 3 sessions a week.

Focus muscles: Chest, Back, Quadriceps, Hamstrings. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Foundation A

Core compound movements

  1. 1Barbell Back Squat
  2. 2Barbell Bench Press
  3. 3Barbell Bent-Over Row
  4. 4Dumbbell Shoulder Press
  5. 5Pull-ups

Day 2

Foundation B

Alternative compounds

  1. 1Barbell Deadlift
  2. 2Dumbbell Incline Press
  3. 3Barbell Overhead Press
  4. 4Barbell Romanian Deadlift
  5. 5Dips

Day 3

Foundation C

Full body compounds

  1. 1Barbell Front Squat
  2. 2Dumbbell Bench Press
  3. 3Pull-ups
  4. 4Barbell Overhead Press
  5. 5Barbell Romanian Deadlift

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.

MuscleSetsZone
Back15Optimal
Shoulders15Optimal
Glutes13.5Optimal
Chest12Optimal
Triceps12Optimal
Hamstrings10.5Optimal
Lats9Moderate
Quadriceps7.5Maintenance
Abs6Moderate
Biceps4.5Moderate
Traps3Maintenance

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Run this program free.

Start Minimalist Gains in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans