Day 3: Leg Day Squats – 2 sets RPT Leg Extensions – 3×15 Back Extensions – 3×15 Calf Raises – 3×15
Day 4: Arm Day Cable Curls – 3×15 Triceps Pushdowns – 3×15 Hammer Curls – 3×15 Dumbbell Skullcrushers – 3×15 Lateral Raises – 3×15
**Note: RPT stands for reverse pyramid training, which means you warm up and do your heaviest set first. Then drop the weight 10-15%, rest 3 minutes, and do another set with 1-2 more reps. Repeat if there is a 3rd set.
Day 4 is optional and can be removed or replaced with any body part you want to focus on.
So for example, if you want to focus on building your back, you could add some rows, pulldowns, shrugs, and cable pullovers for 3×15.
That combined with your Pull Day will yield some pretty great results in terms of growth and strength.
The Problem With Minimalist Training
As much as I like these quick and straightforward workouts, there is one glaring problem.