The Best 3-Day Minimalist Workout for Muscle Growth (full routine)
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- Опубліковано 8 сер 2024
- Maximizing your muscle and strength gains, while juggling a busy schedule can be quite a challenge.
The quest to find the right workout routine, select the most effective exercises, and decide how much time to allocate to your fitness goals becomes even more critical when time is scarce.
For busy men looking to make the most of their limited time, minimalist training may be the best solution.
This approach involves a condensed yet powerful weight training routine, cutting out unnecessary exercises and honing in on the essentials.
Rather than long, drawn out workouts where you’re hammering one muscle-group with countless exercises, minimalist training might include just a couple of key movements, allowing for a quick yet efficient session.
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References
1. pubmed.ncbi.nlm.nih.gov/34527...
2. pubmed.ncbi.nlm.nih.gov/31797... - Навчання та стиль
Got you , I’m older and use to spend so much time . My long Tri training at 60 yrs young is still too time consuming switching to hiit cardio soon . Still learning after 45 yrs of fitness
Perfect for someone coming back from a big operation, many thanks.
I can share my minimalist max muscle growth routine. Grab it if it fits you:
Monday:
Barbell bench press 4x8
Deadlift 4x6
Dummbells incline bench press 4x8
Walking lunges 3x16
Tusday: rest
Wednesday:
Sitting military press 4x8
Pull ups + weight 2x 6, 2x max
Back rows 4x8
Single armed dummbell rows 4x12
Thursday: rest
Friday:
Squats 4x8
Dips + weight 4x8
Bench press dummbells 4x8
Leg press 4x8
Saturday: rest
Sunday: rest
Repeat.
On every end of workout i add 2 to 4 sets of isolation exercises like biceps curls, leg curls on machine or anything i feel to do at that moment.
Trying to add a little weight on exercises every week to grow strength also.
I rest between exercises around 3minutes ussually
Or until i get my breath back
I am trying to lift heaviest weights i can.
Session: 1h20min~
Best gains I ever had trying many different routines.
I am not professional just regular skinny dude with some muscles :D
Seosonal gym goer
I created this routine my self focusing to get weight and strength. It works for me really good, but dont know about you.
I would appreciate if you rate my workout routine or if you have any advice to improve it.
Thanks for reading, have a nice day!
But what about biceps? Also abs
@@Mortezakarbasi-mh5no probably close grip pulls, abs get worked in a lot of the exercises already + it’s just low body fat that you need to show abs
I don't have dumbbells...
Love your work! Thanks!
With my crazy busy work schedule, this video has hands down the best routine(s) that will fit my schedule for sure all along with giving me the excellent results in the process. Thank you! 👍💪🦵
i love this, i work rotating schedule and you just helped me so much, thanks!
thanks ! this is what I need !!!!
I wibe 65 in January. I find that compound is the way to go. I also like this minimalist training.. i injury free is the game. Balance point.
awesome video. Thank you
Very informative,good job ,thanks
Excellent thanks for this 👍🏻🌟🌟🌟🌟🌟
Perfect video . I was already doing this but I needed an idea if I was doing this correctly
Thanks brother. I'm on it.
Hey great job on the video thanks 💪
Im gonna start this today, im 47 and cant push my body like I use to. Thanks man good info
Great workout brother!
Really appreciate your channel and thank you for this video. I was just thinking that I need to be more efficient in the gym. I just do not have the time to spend all day there. This sort of routine is ideal. I'll give it a try. Cheers.
Great video,i am going to start from tomorrow ❤❤
Let’s be honest it’s likely non of us watching are going to be mr universe or are professional power lifters , strongmen or professional atheletes . As they’d be on coaching plans
We just wanna look better and be stronger so this will work
Awesome routine 🎉🎉.Peace!!
Thanks for the citations.
Good info.
I've been doing your older 3-day split routine from one of your past videos, but damn that takes a lot out of me nowadays. This one seems like I can actually stick to it, especially since I'm getting older (just turned 39). Gonna try this one out, thanks!
I'm 40 and coping with it.... Just. Except for the pull ups though. I've subbed those for the pull down bar
You are awesome fac thanks so much
Just what I needed..Thank you!
Coming from calisthenics because it's boring now and the visual gains are so slow and even strength gains I seem to have plateaued with so I just bought some dumbbells and a Amazon basics bench. I'm gonna try this workout and see how it goes
Thanks for all your videos man! One of the best all around channels on UA-cam 🫡✊🏽
I am 72, and enjoy my 2 hour workouts. But recovery does take longer, usually I wait 2 days before the next session. arm/ches/shoulder Day, back and legs Day alternating.
For years I did body part splits , now I've switched to 3 full body workouts per week and after 1 momth I've been making good strength gains , plus I rain more consistent this way , before I was hitting gym 5 days a week to complete full body , definitely for me the best way to go
Leroy Colbert said full body every other day is best
How about the hyperthropy?
I train 3times a week all compound moves and 2 isolation moves
Just switched to full body workouts and am at 2 hours a session. I'm definately trying this routine! Hoping to cut down to an hour or 1.5 hours max
Bro! I need something... currently doing upper/lower/full and all are AT LEAST 2 hours!
That’s a bit long you can cut to 30 mins
@@ThePslapid if this was meant for me, trust me, bro, it’s not exactly intentional... between warming up on the treadmill, doing multiple sets, cleaning off the machines, having to wait sometimes, heading back on the treadmill and stretching, it can be time-consuming.
@davidthomas4065 You're trying to build muscle, right? Scrap the unneeded cardio. Cardio burns calories that your muscles need to grow. A full body workout for muscle building shouldn't be longer than 45 mins. If you want cardio that bad, add in 15 mins of cardio with it, and you've already cut your workout time in half.
Alternate this 3 times week, working every muscle 3x in 2 weeks.
A. Chest Back Shoulders
B. Legs Arms
1-2 exercises per muscle group
3-4 sets per exercise.
Workout should only last 50-70 minutes each.
I think alternating upper and lower every other day MWF is the best plan. gives more time for adequate recovery and protects joints.
Upper is too long, alternate chest back shoulders and legs arms.
Here's a hint from another commenter increase speed to 1.25 for him to sound normal
I believe in the 3-day a week, full-body workout with plenty of compound exercises.
If you are working within your. Comfort ,zone good luck growing much muscle yoh have to go beyond what you are used to in terms of intensity so don't stop doing reps until you can't do another rep in good form. Not every set but the last set test do not stop until you have given your body a good reason to adapt by manifesting new growth only the very last rep you can do can trigger maximum growth stimulation remember we do not and can not grow in the gym we grow outside of the gym while your are sleeping and dating properly squats also train your core muscles if you are using a free bar. Don't bounce the weight back up control the weight at all times the best exercise for the back is the properly preformed deadlift its more effective than barbell rows.
I like these plan as it looks simple (hope I can follow tho 😅) also im not looking to build that much muscle. Just wanna live healthy lifestyle so minimalist is perfect 👌🏽 🤞
Bonjour à tous, petite question, normalement il faut pas faire chaque groupe musculaire au moins 2 voire 3 fois par semaine, hors wans ce programme du coup on fait que 1 fois/semaines? Du coup c'est vraiment intéressant poir prendre de la masse?
Have anyone ever tried a seated dumbell press hammer curl? I stumbled across this while trying different things, and it seem to be an excellent lift for multiple muscles
Been doing 20 minute to within a rep of failure after warm up explosive light sets two body part workouts everyday and switching up exercises order of operation for decades at my genetic natural strength limit without risk of over training or injury for the most part 🏋🏼♂️☺️ only off Sundays
Same. Very effective 💯
care to share your workout? thx!
Great for us Gals too🎉
Wow. I’ve never seen blue shirt side kick dude in a shirt and tie. Had to rewatch it to make sure.
Recommendation for substitute for Cable Crunches that doesn't require a machine?
i swear to god, this is exactly what i am looking for, just finished 8 weeks of doing 3 full body sessions per week that have all been clicking in at around at least 3 hours, im a total beginner but i know i was over doing it and really want to get things right before i end up either damaging my body or just plain old wasting too much time for little returns. *the long 3plus hour workout sessions are pretty addictive though, its going to be a hard habit to pull out of yeah lol
You are doing too many exercises. Do compounds and ony isolation exercises for muscles you want to enhance like biceps, triceps and shoulders. Focus on muscles that make a difference not every little muscle that doesn't grow. Abs actually don't grow much so don't over do it. Enhance them by getting lean.
I'm 59. Only do full body 2-3 times a week for just over an hour. The rest of the time I'm eating healthy and getting rest. I do ranch work instead of actual cardio because it is cardio.
Oh ya, do some supersets like bench press and lat pulldowns together. 3 sets is enough but take the last one to failure.
Hey guys do you think it's strange that I wear my running tights in the gym?
@@buddylove3640😂😂
I can full body at 75 -90 minutes. Compound focused except for legs.
@@buddylove3640 Yes, real men don't wear tights.. You should get yourself a Banana Hammock instead, especially if you work out at Planet Fitness..
Is this program good for beginners??
Try as I might I can't master RDLs or any kind of deadlift. Always affects my back!
Thanks a lot for the info. This is what I’ve been looking for. Quick question though. I haven’t been at the gym in a while. Even when I was routinely working out, I’ve always struggled to do pull ups. Any suggestions about getting enough strength to do that? And, is there an alternative exercise while I’m just starting? Thanks!
Pull downs, pull ups with a band, pull up machine, negative pull ups……
All are good options to build up to more body weight pull ups.
I train 3 days a week 45 min each session all compound movements and im 50 plus
Thanks for vid
Just some feedback: try change the tone/rythm of your voice at times. As it comes across quite monotonous
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about the best 3 day minimalist workout for muscle growth and keep it up and keep up the good work as always and take care
Keep smiling always
@godzoo18 That guy posts Ridiculous things all over youtube.😆
@@godzoo18Most people weren’t around 70 years ago. Good video 👍.
Just had a baby. Difficult to make it into the gym 4 days a week. Looking for a 3 day a week training split
We get a total kick out of you muscle man model. He is Batman of the gym-jungle!
no chest or back exercise on day 3?
The Best 3 Day Minimalist Workout for Muscle Growth
Day 1
Incline DB Bench Press, 3 sets, 8 - 10 reps, 1 minute rest between sets.
Flat DB Bench Press, 3 sets, 8 - 12 reps, 1 minute rest between sets.
Pull Ups, 3 sets, AMRAP, 2 minutes rest between sets.
Chest supported DB row, 3 sets, 8 - 12 reps, 1 minute rest between sets.
Lying Leg Lifts 3 sets, 15 reps, 15 - 30 seconds rest between sets.
Day 2
Seated DB shoulder press, 3 sets, 8 - 12 reps, 1 minute rest between sets.
Wide grip upright row, 3 sets, 8 - 12 reps, 1 minute rest between sets.
Incline DB curls, 3 sets, 8 - 12 reps, 30 - 60 seconds rest between sets.
PJR pullover, 3 sets, 8 - 12 reps, 30 - 60 seconds rest between sets.
Day 3
Squats, 3 sets, 8 reps, 1 - 2 minutes rest between sets.
DB Romanian Deadlift, 3 sets, 10 - 12 reps, 1 minute rest between sets.
Single Leg DB Calf Raise, 3 sets, 8 reps, 30 - 60 seconds rest between sets.
Cable Crunches, 3 sets, 15 reps, 15 - 30 seconds rest between sets.
Is this program good for beginners??
I believe so@@amiryahiaoui2009
@@amiryahiaoui2009Yeah it’s fine, I prefer the other 3 day workout which I’d recommend over this if you’ve got time & are motivated.
They released this is for more for minimalist people with less time
You could just about do this plan at home with set of dumbells...had the cable crunch..but you could substitute easily for that (if you even wanted to do abs)
Ohh and the pull ups..easily get one of those door mount kind (I'd get one that actually screws into the door and won't fall off while using)
😂😂😂😂the Acting job on hurting lower back fucking priceless 😂 academy award Winning 😂😂❤
and lateral raise? this top exercise
Some of my best workouts were total 3 sets last set to failure
Thatx what i do compound last set to failure and isolations i do drop sets or rest pause. Every 3rd day. Been doing it for 8 months . Been doing it for 10 months way better than splits in my opinion fullbody is king.
Also add superser and this Is the best , but some times i dont fell at my top and like doing all type workout push pull leg full Bro split and when no full body i Always do cardio at the end with intense run or airbike@@tonyvee5799
Is this exercise good for weight loss? Also is there any workout that can be substitute for pull-ups? I'm 110 kg so I can't do pull ups very well. TIA
Weight training is great for your body. Calories is the key to losing weight. Eat right.
Do cable pull downs first, then transition into assisted pull ups or doing a negative pull up routine. Once you build more strength you then do body weight pull ups.
I can do tusday , Thursday and Friday...
Any substitutes for squats? I am a person that is thick in the shoulders area and the bar is uncomfortable for me
hack squats, belt squats or leg press that is what works for me
Goblet squat and deficit sumo squat and dumbell squat and dumbell front squat and sissy squat are great great exercise !
I don’t understand I thought full body was the whole body. You’re only hitting one muscle group once a week I thought you were supposed to hit each muscle group at least 2 to 3 times a week here you’re only at once please explain.
Man that dude during the shoulder press demonstration doing the deadlift - did it take him an hour to put all the 45’s back?
No legs volume?
Nothing minimalist about this ????
Minimalist would be
Day 1
Barbell squat
Bench press
Barbell rows
Day 2
Dead lifts
Incline bench
Chins
Day 3
Squats
Bench press
Barbell row
After 3 months
Add some side raises
Bicep curls
And dips for accessory work
After a further 3 months add some calf work and hamstring work if needed
Anything beyond that split the routine or get a coach or just continue as you are and progressively overload when you can . You’ll get big
Why would a minimalist workout include bicep curls and two variations of chest press ?
Or calf raises.
@@colonelquackAdjust your workouts to fit yourself. Pretty simple.
@@TravisMcGee151 Indeed. Little boys do love boobs and biceps.
My best workouts were 8 exercises from larger to smaller muscles, each set fast as poss-no rest in between with perfect form to failure, 3x/wk with no cardio.
oh and adding weight to each exercise next session even if only 2lbs
V shred is that you
how long is each workout session?
i got it done in an hour
Depends on how intensely you're lifting and how much rest you're taking.
If you take it really light and don't have to rest more than a minute between sets then probably like 45 minutes. If you're pushing yourself really hard, you'll need to rest longer and it could be an hour and a half
Where is the cardio?
This is all very well, but you can easily find other research papers that ‘prove’ (?) that to increase muscle mass you need volume. IE, not minimalist. Watch ten UA-cam vids on this and you ten different opinions.
No one has them I written out
Can you make a video on how to get rid of love handles and get v shape
you cant spot reduce fat!plenty of videos on what you want to know all over you tube,first start by cutting
Calorie deficit. Shoulder press, lateral raises, wide lat pulldowns and lat rows!
@mikejames1080 exactly. People never want to hear this.. if you want to lose weight, start weight lifting. If you need to lose more, calorie deficit on top of weight lifting. 250 cal less a day, see what it does. Go from there. The science has been the same for the last 100 years of bodybuilding. Calories in, calories out.
Just go carnivore or keto without cheating.
I've literally got 45 minutes for gym, before I have to collect my child
Oh no the adult white male in the backwards cap 😂
I am going to workout in the wrong way or out of form so I can build a physique like that wrong guy
Minimalist? That’s a lot of volume für 3 times a week
Bro I do a full routine workout everyday
Bro, cool!
But there is not any triceps exercise
You mention at the start this is for 'busy men'. Will it work for women too? Not sure if I should skip this channel?
You're not gonna grow from this but good to maintain
Love full body routine
2 exercise per body part
1.5 hours 3x a week and a great pump
Dorian yates...
1 warm up set
1 wotking heavy set to failure
Why do another set..youve worked that part to failure
I like your video and information but your voice over is distracting. Please research how to do natural voice over. Talk as if you're talking to a friend and not do up talk
15 Minute warm up
3 sets of compound exercises
2 sets of Isolation
35 minute work out
6 days a week!
Mind Pump!
You can definitely not lift to your full potential with 60 secs rest
It's how we were all rolling in the 80s with good results
@@xavierayayaell546 good result maybe but better result now by resting longer
Depends on how and why you’re lifting. If you’re lifting just to chase numbers then 3-5 minutes is much better. If you’re lifting for hypertrophy - 1 min is the standard. But if you personally can’t adequately recover for your goals in one minute, rest longer than a minute? lol
@@CrayzF studies have shown 1 minute is not optimal for muscle growth
You’re right. But, in the 80’s I was in my 30’s now I’m in my 70’s. A minute rest is just not long enough. I’m 2 minutes when I start my workout and then go to 3 minutes. You’ll be old someday.
First comment 😊
Horrible workout most exercises aren’t efficient and won’t build a good physiek it works when you juice tho atleast for you it works
Spectacular workout because Athlet has spectacular phisic and spectacular performance !
unfollow ...lot of wrong infos
I call CAP..
If you were going to add one more exercise to each day, what would they be?
Leg, biceps, triceps
🤣Videos are def beneficial ... but HOLY FUK ... The narration LOL (Monotone anyone ?!!)
Try as I might I can't master RDLs or any kind of deadlift. Always affects my back!
Try a trap bar