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The contents of this e-book are not intended for the treatment or prevention of any disease or medical
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TABLE OF CONTENTS
1 The Min-Max Program Explained

3 Who This Program Is For

5 How This Program Works

8 Measuring Effort with Reps

in Reserve (RIR)

10 Brief Program Structure Overview

12 How to Run This Program

16 Muscle Anatomy

20 The Min-Max Program

21 Frequently Asked Questions

25 Final Thoughts
 The Min-Max

Program Explained

The Min-Max Program 1

Before I get into the details of my new program, I want to say thanks for supporting my work. It really means a

lot.

I fell in love with low-volume training during my cut this year. 

“Low volume” just means a relatively low number of sets, with “volume” being the number of hard sets you do

in a workout, or in a week. It’s the opposite of a high-volume program, in which you do a lot of sets. 

This is how I break it down:

Volume Hard sets per exercise Hard sets per week (per muscle)

Low 1-2 2-8

Moderate 2-3 8-15

High 4-6 15-30

I’ve always been more of a moderate- to high-volume guy. But this year, I switched to a very-low-volume

program. I’m not exaggerating when I say it’s been the best training experience I’ve ever had during a fat-loss

phase. 

That experience motivated me to write The Min-Max Program, which is based around the same low-volume,

high-intensity principles I used to get in my best shape ever.

Even though I was in a caloric deficit when I ran this program, it will still work in a caloric surplus or at caloric

maintenance. In fact, I’d go so far as to say this is the ideal program for anyone with limited time or who

simply prefers to do fewer sets at a higher intensity. 

For our purposes, “intensity” is synonymous with effort. Effort is easily the most important factor when you’re

training for muscle growth. I think it matters far more than volume. And I think the scientific evidence is quite

clear in supporting this. As long as your intensity is there, you’ll make significant gains with a low-volume

program.

This document will walk you through the training philosophy behind this program and highlight a few key

details you should know before getting started.

Again, thank you so much for supporting my work. I hope you enjoy the program as much as I did!

The Min-Max Program 2

 Who this

Program Is For

The Min-Max Program 3

I wrote the Min-Max program with three different lifters in mind:

Lifter 1
Lifter 2
Lifter 3

Wants quick but effective Prefers training with low volume Wants to retain as much muscle
workouts

and high intensity as possible in a caloric deficit

1 2 3
If any of those apply to you, you will have great success with it.

The Min-Max Program 4

 How this

Program Works

The Min-Max Program 5

For Lifters 1 and 2: Short, high-intensity workouts

I designed the program to maximize hypertrophy for lifters who only have about 45 minutes to train, 4 to 5
times per week. That’s simply not enough time to do 3 to 4 sets of every exercise. Instead, you’ll do just 1 or 2
hard sets of most exercises, usually taking them to failure.

This setup gives you the opportunity to focus more on quality over quantity. In my coaching experience, low-
volume, high-intensity training leads to better focus and execution on each individual set. When you know you
only have 1 or 2 sets to get the job done, there’s no room to coast. You have to make every set count.

It also helps reduce junk volume—excessive sets that have severely diminishing returns or sets that aren’t
especially challenging or stimulating. By keeping volume lower and effort higher, you maximize efficiency and
avoid wasting time or energy.

For Lifter 3: Maximizing muscle retention

The reality is, unless you’re a beginner, or your training has been suboptimal and inconsistent, gaining muscle
in a caloric deficit is unlikely. Maintaining the muscle you’ve built is a more realistic goal for most lifters.

To be sure, some of you will probably gain a little muscle on a cut. But even if you don’t, you’ll still appear far
more jacked after you cut some of the fat sitting on top of the muscle you already have.

That shift in expectation calls for a shift in programming. If the goal in a surplus is to gain as much muscle as
possible, then the goal in a deficit should be to lose as little muscle as possible. Different goals require
different strategies.

That’s what I set out to create with Min-Max: the most effective training plan for cutting. I’ve had tremendous
success running it. I’ve maintained muscle fullness, even while getting to single-digit body fat. As a bonus, I’ve
actually gained strength, and my recovery has been better than ever. Most importantly, I’ve found it far more
sustainable and enjoyable than my usual high-volume approach.

As I said, this program will work with other goals. But for the specific goal of fat loss, you need a caloric deficit
—burning more calories than you consume. And in a caloric deficit, your body has fewer resources to support
muscle repair, glycogen replenishment, and anabolic signaling. 

The Min-Max Program is designed to support effective, sustainable training with fewer calories than your body
is used to having. Nearly every aspect of the program reflects this goal: efficient volume, high effort,
manageable recovery demands, and a tight focus on maintaining strength and muscle.

You’ll train most muscle groups with 6 to 10 sets per week, while hamstrings, abs, and calves get 4 sets per
week. (See figure below.)

The Min-Max Program 6

That means, in each workout, you’ll do just 1 or 2 super-hard sets of every exercise, often taken to failure. This
philosophy is based on a classic 2011 study in which researchers at the University of Alabama-Birmingham
had participants do 3 sets of squats, leg presses, and leg extensions 3 times per week for 16 weeks. 

After that, a subgroup of participants trained for an additional 32 weeks with just one set of each of those
exercises. That’s not one set per workout. It’s one set per week, one ninth of the original volume. Incredibly, the
subjects maintained their gains for the entire 32 weeks.

These individuals went from 27 sets per week to 3 sets, and didn’t lose any strength or size! Wild!

This shows that it truly does take a lot less volume to maintain muscle than it takes to build muscle.

One more thing to keep in mind:

While higher volume can lead to bigger gains in a surplus, I suspect it may actually have the opposite effect
during a deficit. You may notice greater fatigue, which leads to reduced training quality, which ultimately
means disappointing results. 

That’s why this program focuses on what works best for most people in a recovery-constrained environment:
fewer sets performed at a higher intensity. 

10

8
Volume (sets per week)

0
Chest Shoulders Mid-Back Lats Biceps Triceps Forearms Quads Hamstrings Glutes Calves Abs

The Min-Max Program 7

Measuring Effort

with Reps

in Reserve (RIR)

The Min-Max Program 8

Because effort is crucial on this program, it must be monitored intentionally. This program uses a method
called reps in reserve (RIR) to help you gauge how close you are to failure on each set. 

It’s an estimate of how many more reps you could have done if you had kept going. For example:

RIR 2 = you stopped the set with 2 reps left in the tank

RIR 1 = you had 1 rep left

RIR 0 = you couldn’t have done another rep because you reached failure

Each exercise includes a column that tells you the target RIR for each set. For example, in Week 2, the pull-up
calls for RIR 1 on the first set and RIR 0 on the second. That means you should stop one rep shy of failure on
your first set, and go all the way to failure on your second.

Making it work requires a mindset shift. When you’re no longer doing 3 or 4 sets per exercise, you have to
make each set count. Stopping a set short of the RIR target is a missed opportunity.

That said, it might take some practice to get good at judging RIR. At first you might stop a set short of the RIR
target simply because you’re used to training that way. Other times you’ll hit failure when you thought you still
had a couple reps left in the tank. It’s totally normal. If you’re honest with yourself and push hard, you’ll get
better at gauging your effort, and your results will reflect that newly acquired skill.

Just keep in mind, since volume is low, most sets will go all the way to 0RIR. Go into each workout ready to
push!

Clarification for RIR 0:

For squat, barbell incline press, leg press, and Smith machine lunge:

RIR 0 means you’re confident you had zero reps left, but for safety, you didn’t attempt another rep. The risk of
injury on those specific lifts exceeds the potential rewards.

For all other exercises:

RIR 0 means you did attempt the final rep and failed to complete it.

The Min-Max Program 9

 Brief Program

Structure Overview

The Min-Max Program 10

Training blocks The 12-week program is split into two 6-week blocks.

Both blocks begin with a lighter week, in which you’ll do most sets to RIR 1 or

2, rather than RIR 0 or 1.

Block 2 introduces intensity techniques on the last set.

Training Split There are 5 workouts per week:

Upper / Lower / Upper / Lower / Arms + Delts

Workout duration Each session should take about 45 minutes, although it will vary with warm-up

time and rest between sets.

Volume You’ll do 6 to 10 sets per week for most muscle groups.

You’ll do 4 sets per week for hamstrings, calves, and abs.

Effort You’ll take most working sets (another way to describe hard sets) to RIR 0 or 1.

Exercise substitutions Each exercise includes two suggested options. But those are by no means your

only choices. Feel free to swap in any movement that works the same muscles

in the same movement pattern.

Equipment I based the program on equipment you’ll find in most commercial gyms. But if

your gym doesn’t have a specific machine or apparatus, or you train at home

with limited options, just make the appropriate substitution.

The Min-Max Program 11

 How to Run

this Program

The Min-Max Program 12

Warming up

Within the program, I give a brief overview of the warm-up protocol for each workout. The main thing is literally
getting your body warmed up by increasing your core temperature with some light cardio. From there, you can
ease into your working sets by doing 1-2 (sometimes 3) warm up sets that gradually get a bit heavier. No need
to overthink your warm up. Get warm and get to work.


Just in case though, here is a full breakdown for those who’d like more specific guidance on warming up:

General Warm-Up
Perform the following general warm-up before every workout. It can be as simple as 5 minutes of
light cardio, or can include some or all of the exercises listed below.

5-10 minutes Light cardio on your choice of machine (treadmill, stair climber, elliptical, bike, etc.)

10 reps per side Arm swings (optional)

10 reps per side Arm circles (optional)
10 reps per side Front-to-back leg swings (optional)
10 reps per side Side-to-side leg swings (optional)

15 reps per side Cable external rotations (optional)

Exercise-Specific Warm-Up

The program indicates the number of warm-up sets you should perform.

Use ~60% of your planned working weight for ~6-10 reps

1 Warm-Up Set Listed
(or until you feel loose and ready to lift)

Warm-up set #1: ~50% of planned working weight for ~6-10 reps

2 Warm-Up Sets Listed Warm-up set #2: ~70% of planned working weight for 4-6 reps

Warm-up set #1: ~45% of planned working weight for ~6-10 reps

3 Warm-Up Sets Listed Warm-up set #2: ~65% of planned working weight for 4-6 reps

Warm-up set #3: ~85% of planned working weight for 3-4 reps

Warm-up set #1: ~45% of planned working weight for ~6-10 reps

Warm-up set #2: ~60% of planned working weight for 4-6 reps

4 Warm-Up Sets Listed

Warm-up set #3: ~75% of planned working weight for 3-5 reps

Warm-up set #4: ~85% of planned working weight for 2-4 reps

The Min-Max Program 13

Workout Breakdown

1 2 3 4 5 6 7 8 9 10

1. Exercise
Each exercise includes a clickable demo link for proper technique.

2. Last-set intensity technique

These are only used after the final working set of an exercise.
Block 1 includes no intensity techniques.

Block 2 introduces:

Drop sets: After reaching failure, reduce the weight by ~25% and go to failure again. Repeat once
more (for a total of 3 back-to-back sets).

Lengthened partials: After reaching failure with a full range of motion (ROM), continue to perform
reps with a partial range of motion (in the stretched position) until failure.

Myo-reps: After failure, rest 5 seconds and attempt 2 more reps. Repeat this cycle (5 seconds
rest, followed by 2 reps) until you fail to complete 2 full-ROM reps. (This usually happens by the
third cycle, if not before.)

Weighted static hold: After failing on the machine chest press (or dumbbell bench press
substitution), hold the bottom (stretched) position under full tension for 30 seconds.

3. Warm-up sets
The suggested number of light sets to perform before working sets.

Refer to the exercise-specific warm-up above for full details.

4. Working sets
These are your hard sets.

Use the prescribed RIR target to determine effort level.

The Min-Max Program 14

5. Rep range
Once you can perform all working sets at the top of the rep range, increase the load next session.

If increasing the weight would cause you to drop below the range, keep the same weight and extend
the rep range slightly. For example: If the range is 6 to 8, and adding weight drops you to 4 to 5 reps,
stick with the previous load and aim for 6 to 10.

6. Tracking load and reps

Log the weight you used and reps you completed for your working sets (if applicable).

7. Failure?
This column tells you how close you should be to failure on working sets, using RIR:
RIR 1 = 1 rep left in the tank

RIR 2 = 2 reps left in the tank

Clarification for RIR 0:
For the squat, barbell incline press, leg press, and Smith machine lunge, RIR 0 means you had zero
reps left, but you didn’t attempt and fail the final rep.

For all other exercises, RIR 0 means you attempted and failed the final rep.

8. Rest
Between working sets: follow the listed rest time (see Frequently Asked Questions for a more detailed
explanation).

Between warm-up sets: rest 0 to 60 seconds.

Between exercises: rest 1 to 5 minutes, depending on how demanding the exercise is.

Heavy compound exercises generally require 3-5 minutes of rest between sets for recovery. Lighter
compounds or isolation exercises usually only need 1-2 minutes of rest between sets.

9. Substitution options
Each exercise includes two alternative movements.

Feel free to swap in either one (or one I didn’t list) if the featured exercise doesn’t work for you.

10. Notes
Each exercise includes coaching cues in the Notes section.

Be sure to read these before warm-ups so you can apply any new cues while the weight is still light.

The Min-Max Program 15

Muscle Anatomy

The Min-Max Program 16

Here are the exercises you’ll use to target each muscle group. You’ll note that several exercises are listed for
multiple muscle groups. Squats, for example, work the quads and glutes, while T-bar rows work the lats and
mid-back. Listing an exercise twice doesn’t mean you’ll do it twice. It just shows which muscles you’re working
each time you do them.

C H E S T

You’ll work your chest with 6 sets per week, using these exercises:

Barbell incline press - 2 sets

Pec deck - 2 sets

Machine chest press - 2 sets

S H O U L D E R S

Your shoulders get 10 sets per week (4 for the front delts and 6 for the
side delts), using these exercises:

Barbell incline press (front delts) - 2 sets 

Machine chest press (front delts) - 2 sets 

Incline dumbbell Y-raise (side delts) - 2 sets 

Cable lateral raise (side delts) - 2 sets 

Machine lateral raise (side delts) - 2 sets

M I D - B A C K

You’ll hit your mid-back with 9 sets per week, using these exercises:

Pull-up (wide grip) - 2 sets

Kelso shrug - 2 sets

Close-grip lat pulldown - 2 sets

Chest-supported T-bar row - 2 sets

1-arm reverse pec deck - 1 set

l a t s

Your lats get 6 sets per week, using these exercises:

Pull-up (wide grip) - 2 sets

Close-grip lat pulldown - 2 sets

Chest-supported T-bar row - 2 sets

The Min-Max Program 17

B i c e p s

You’ll target your biceps with 6 sets per week, using these exercises:

EZ-bar preacher curl - 2 sets

Bayesian cable curl - 2 sets

Modified Zottman curl - 1 set

Alternating dumbbell curl - 1 set

T r i c e p s

Your triceps get 6 sets per week, using these exercises:

Triceps pressdown - 2 sets

Overhead cable triceps extension - 2 sets

Cable triceps kickback - 2 sets

F o r e a r m s

You’ll train your forearms with 6 sets per week, using these
exercises:

Dumbbell wrist curl - 2 sets

Dumbbell wrist extension - 2 sets

Dead hang - 2 sets

Q u a d s

You’ll work your quads with 8 sets per week, using these exercises:

Squat (your choice) - 2 sets

Smith machine lunge - 1 set

Leg extension - 4 sets

Leg press - 1 set

The Min-Max Program 18

H a m s t r i n g s

As noted earlier, your hamstrings get 4 sets per week, using these
exercises:

Lying leg curl - 2 sets

Barbell RDL - 2 sets

G l u t e s

Your glutes get 9 sets per week, using these exercises:

Squat (your choice) - 2 sets

Smith machine lunge - 1 set

Machine hip abduction - 1 set

Barbell RDL - 2 sets

Machine hip thrust - 2 sets

Leg press - 1 set

C a l v e s

You’ll hit your calves with 4 sets per week, using this exercise:

Standing calf raise - 4 sets

A b s

Finally, your abs get 4 sets per week, using these exercises:

Dragon flag - 2 sets

Cable crunch - 2 sets

The Min-Max Program 19

the min-max

program

The Min-Max Program 20

IMPORTANT PROGRAM NOTES
PLEASE READ BEFORE STARTING!

Due to the lower volume in this program, it's essential that you approach each set with focused intent and high effort.

Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard.

In the program, I use Reps In Reserve (RIR) to indicate which sets you should take to failure. An RIR of 0 means you hit failure (zero reps in the tank). An RIR of 1 means you stop 1 rep shy of failure.

For heavy compound lifts like the Squat, Barbell Incline Press, Leg Press, and Smith Machine Lunge, an RIR of 0 means you couldn’t complete another rep, but for safety you don't need to actually attempt and fail the final rep unless you want to.

For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail.

WARM-UP PROTOCOL

Start each workout with about 5 minutes of light cardio to raise your core body temperature.

Each exercise includes the recommended number of exercise-specific warm-up sets, which should be light and not fatiguing.




For a more detailed breakdown of warm-up protocols, refer to page 13.

The Min-Max Program i

 BLOCK 1

INTRO WEEK

Tracking Load and Reps Failure?

WEEK 1 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 2 1 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck N/A 1-2 2 6-8 1 0 1-2 min DB Flye Cable Flye
the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 1 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lat Pulldown 1-Arm Cable
1

N/A 1-2 2 6-8 2 1 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Wide Grip) Pulldown
Upper

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 2 1 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
N/A 0-1 2 6-8 1 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
N/A 0-1 2 6-8 1 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 1 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 1

 Tracking Load and Reps Failure?

WEEK 1 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl N/A 1-2 2 6-8 1 0 1-2 min Seated Leg Curl Nordic Ham Curl
Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 3 2 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
1

N/A 2-4 1 6-8 1 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge
Lower

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 6-8 1 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 6-8 1 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

Rest Day

The Min-Max Program 2

 Tracking Load and Reps Failure?

WEEK 1 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Close-Grip Lat 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
N/A 2-3 2 8-10 2 1 2-3 min Close-Grip Pull-Up
Pulldown Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
N/A 2-3 2 8-10 2 1 2-3 min
T-Bar Row Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 1 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
N/A 2-4 2 8-10 2 1 3-5 min DB Bench Press
Press Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 1 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 1 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 3

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 1 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 8-10 1 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 3 2 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 2 1 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 1 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 8-10 1 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

The Min-Max Program 4

 Tracking Load and Reps Failure?

WEEK 1 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 1 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 1 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Seated Dip

N/A 0-1 2 8-10 1 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 1 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 1 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB
N/A 0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl

Machine Lateral High-Cable Lateral

N/A 0-1 2 8-10 1 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 5

 Tracking Load and Reps Failure?

Last-Set Intensity Warm-up WORKING

Rep
Substitution
Substitution

WEEK 2 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR

Technique Sets SETS Range Option 1 Option 2

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck N/A 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.
Upper 1

Pull-Up
Lat Pulldown 1-Arm Cable
N/A 1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
N/A 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
N/A 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 6

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 2 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR
Option 1 Option 2
Technique Sets SETS Range
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl N/A 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.
Lower 1

Smith Machine
N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the

Leg Extension N/A 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using

straps can help here).

If possible, place foam pads in between the outside of your knees and the
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

Rest Day

The Min-Max Program 7

 Tracking Load and Reps Failure?

Last-Set Intensity Warm-up WORKING

Rep
Substitution
Substitution

WEEK 2 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR

Technique Sets SETS Range Option 1 Option 2

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Close-Grip Lat 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
N/A 2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
N/A 2-3 2 8-10 1 0 2-3 min
T-Bar Row Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
N/A 2-4 2 8-10 1 0 3-5 min DB Bench Press
Press Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 8

 Tracking Load and Reps Failure?
Exercise Last-Set Intensity Warm-up WORKING
Rep
Rest Substitution
Substitution

WEEK 2 SET 1 SET 2 RIR

RIR
NOTES
Technique Sets SETS Range Option 1 Option 2
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the

Leg Extension N/A 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using

straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
2
Lower

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

The Min-Max Program 9

 Tracking Load and Reps Failure?

Last-Set Intensity Warm-up WORKING

Rep
Substitution
Substitution

WEEK 2 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR

Technique Sets SETS Range Option 1 Option 2

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Seated Dip

N/A 0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Arms/Delts

Kickback Machine

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB
N/A 0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl

Machine Lateral High-Cable Lateral

N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 10

 Tracking Load and Reps Failure?

WEEK 3 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck N/A 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lat Pulldown 1-Arm Cable
Upper 1

N/A 1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
N/A 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
N/A 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 11

 Tracking Load and Reps Failure?

WEEK 3 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl N/A 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
Lower 1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

Rest Day

The Min-Max Program 12

 Tracking Load and Reps Failure?

WEEK 3 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Close-Grip Lat 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
N/A 2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
N/A 2-3 2 8-10 1 0 2-3 min
T-Bar Row Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
N/A 2-4 2 8-10 1 0 3-5 min DB Bench Press
Press Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 13

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 3 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

The Min-Max Program 14

 Tracking Load and Reps Failure?

WEEK 3 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Seated Dip

N/A 0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB
N/A 0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl

Machine Lateral High-Cable Lateral

N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 15

 Tracking Load and Reps Failure?

WEEK 4 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck N/A 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lat Pulldown 1-Arm Cable
Upper 1

N/A 1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
N/A 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
N/A 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 16

 Tracking Load and Reps Failure?

WEEK 4 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl N/A 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
Lower 1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

Rest Day

The Min-Max Program 17

 Tracking Load and Reps Failure?

WEEK 4 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Close-Grip Lat 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
N/A 2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
N/A 2-3 2 8-10 1 0 2-3 min
T-Bar Row Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
N/A 2-4 2 8-10 1 0 3-5 min DB Bench Press
Press Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 18

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 4 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

The Min-Max Program 19

 Tracking Load and Reps Failure?

WEEK 4 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Seated Dip

N/A 0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB
N/A 0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl

Machine Lateral High-Cable Lateral

N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 20

 Tracking Load and Reps Failure?

WEEK 5 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck N/A 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lat Pulldown 1-Arm Cable
Upper 1

N/A 1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
N/A 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
N/A 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 21

 Tracking Load and Reps Failure?

WEEK 5 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl N/A 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
Lower 1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

Rest Day

The Min-Max Program 22

 Tracking Load and Reps Failure?

WEEK 5 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Close-Grip Lat 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
N/A 2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
N/A 2-3 2 8-10 1 0 2-3 min
T-Bar Row Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
N/A 2-4 2 8-10 1 0 3-5 min DB Bench Press
Press Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 23

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 5 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

The Min-Max Program 24

 Tracking Load and Reps Failure?

WEEK 5 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Seated Dip

N/A 0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB
N/A 0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl

Machine Lateral High-Cable Lateral

N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 25

 Tracking Load and Reps Failure?

WEEK 6 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck N/A 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lat Pulldown 1-Arm Cable
Upper 1

N/A 1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
N/A 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
N/A 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 26

 Tracking Load and Reps Failure?

WEEK 6 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl N/A 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
Lower 1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

Rest Day

The Min-Max Program 27

 Tracking Load and Reps Failure?

WEEK 6 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Close-Grip Lat 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
N/A 2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
N/A 2-3 2 8-10 1 0 2-3 min
T-Bar Row Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
N/A 2-4 2 8-10 1 0 3-5 min DB Bench Press
Press Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 28

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 6 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Leg Extension N/A 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

The Min-Max Program 29

 Tracking Load and Reps Failure?

WEEK 6 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Seated Dip

N/A 0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB
N/A 0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl

Machine Lateral High-Cable Lateral

N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 30

 BLOCK 2

Deload Week

Tracking Load and Reps Failure?

Last-Set Intensity Warm-up WORKING

Rep
Substitution
Substitution

WEEK 7 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR

Technique Sets SETS Range Option 1 Option 2

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 2 1 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck N/A 1-2 2 6-8 1 0 1-2 min DB Flye Cable Flye
the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 1 0 1-2 min Cable Y-Raise
Raise out in a Y shape.
Upper 1

Pull-Up
Lat Pulldown 1-Arm Cable
N/A 1-2 2 6-8 2 1 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 2 1 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
N/A 0-1 2 6-8 1 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
N/A 0-1 2 6-8 1 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 1 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 31

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 7 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR
Option 1 Option 2
Technique Sets SETS Range
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl N/A 1-2 2 6-8 1 0 1-2 min Seated Leg Curl Nordic Ham Curl
Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 3 2 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.
Lower 1

Smith Machine
N/A 2-4 1 6-8 1 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the

Leg Extension N/A 1-2 2 6-8 1 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using

straps can help here).

If possible, place foam pads in between the outside of your knees and the
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 6-8 1 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

Rest Day

The Min-Max Program 32

 Tracking Load and Reps Failure?

Last-Set Intensity Warm-up WORKING

Rep
Substitution
Substitution

WEEK 7 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR

Technique Sets SETS Range Option 1 Option 2

(Set 1) (Set 2)
lOAD REPS LOAD REPS

Close-Grip Lat 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
N/A 2-3 2 8-10 2 1 2-3 min Close-Grip Pull-Up
Pulldown Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
N/A 2-3 2 8-10 2 1 2-3 min
T-Bar Row Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 1 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
N/A 2-4 2 8-10 2 1 3-5 min DB Bench Press
Press Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 1 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 1 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 33

 Tracking Load and Reps Failure?
Exercise Last-Set Intensity Warm-up WORKING
Rep
Rest Substitution
Substitution

WEEK 7 SET 1 SET 2 RIR

RIR
NOTES
Technique Sets SETS Range Option 1 Option 2
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the

Leg Extension N/A 1-2 2 8-10 1 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using

straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 3 2 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 2 1 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 1 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Leg Press Calf
N/A 0-1 2 8-10 1 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise Press
feet.

The Min-Max Program 34

 Tracking Load and Reps Failure?

Last-Set Intensity Warm-up WORKING

Rep
Substitution
Substitution

WEEK 7 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR

Technique Sets SETS Range Option 1 Option 2

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 1 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 1 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Seated Dip

N/A 0-1 2 8-10 1 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Arms/Delts

Kickback Machine

DB Wrist Curl N/A 0-1 2 8-10 1 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 1 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB
N/A 0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl

Machine Lateral High-Cable Lateral

N/A 0-1 2 8-10 1 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 35

 Tracking Load and Reps F ailure?
Exercise Last-Set Intensity arm-up ORKING
ep
est Substitution
Substitution

WEEK 8
W W R
SET 1 SET 2 I I R NOTES
Technique Sets SETS Range
R R
R R

Option 1 Option 2
(Set 1) (Set 2)
OAD
l R EPS LOAD R EPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Two Drop Sets

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
(~25% per) the pecs.

Machine Lateral Use a 30 ° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.
Upper 1

Pull-Up
Lengthened Partials Lat Pulldown 1-Arm Cable
1-2 2 6-8 1 0 2-3 min v
Control the negati e and feel your lats pulling apart. Full ROM!
(Wide Grip) (Extend Set) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
Myo-reps 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps .

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
Myo-reps 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press f
com ortable .

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the R OM.
Flag

The Min-Max Program 36

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 8 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR
Option 1 Option 2
Technique Sets SETS Range
lOAD REPS LOAD REPS (Set 1) (Set 2)

Lengthened Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
(Extend Set) Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.
Lower 1

Smith Machine
N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

If possible, place foam pads in between the outside of your knees and the
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

Rest Day

The Min-Max Program 37

 Trac king Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 8 Exercise
Technique Sets SETS Range
SET 1 SET 2 RI R
RI R
Rest
Option 1 Option 2
NOTES

lOAD RE PS LOAD RE PS (Set 1) (Set 2)

Close-Grip Lat Lengthened Partials 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown (Extend Set) Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Two Drop Sets

Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
2-3 2 8-10 1 0 2-3 min
T-Bar Row (~25% per) Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Weighted Static Hold Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
2-4 2 8-10 1 0 3-5 min DB Bench Press
Press (30 sec) Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 38

 Tracking Load and Reps Failure?
Exercise Last-Set Intensity Warm-up WORKING
Rep
Rest Substitution
Substitution

WEEK 8 SET 1 SET 2 RIR

RIR
NOTES
Technique Sets SETS Range Option 1 Option 2
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

The Min-Max Program 39

 Tracking Load and Reps Failure?

Last-Set Intensity Warm-up WORKING

Rep
Substitution
Substitution

WEEK 8 Exercise SET 1 SET 2 Rest NOTES

RIR
RIR

Technique Sets SETS Range Option 1 Option 2

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Two Drop Sets

Seated Dip
0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Arms/Delts

Kickback (~25% per) Machine

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB Two Drop Sets

0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl (~25% per)

Machine Lateral High-Cable Lateral

Myo-reps 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 40

 Tracking Load and Reps F ailure?
Last-Set Intensity arm-up ORKING
ep
Substitution
Substitution

WEEK 9 Exercise
Technique
W

Sets
W

SETS
R

Range
SET 1 SET 2 I
R R
I R R

R est
Option 1 Option 2
NOTES
(Set 1) (Set 2)
OAD
l R EPS LOAD R EPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Two Drop Sets

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
(~25% per) the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lengthened Partials Lat Pulldown 1-Arm Cable
Upper 1

1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Extend Set) (Wide Grip) Pulldown

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
Myo-reps 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
Myo-reps 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 41

 Tracking Load and Reps Failure?

WEEK 9 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Lengthened Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
(Extend Set) Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
Lower 1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

Rest Day

The Min-Max Program 42

 Trac king Load and Reps Failure?
WEEK 9 Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

Exercise
Technique Sets SETS Range
SET 1 SET 2 RI R
RI R
Rest
Option 1 Option 2
NOTES

lOAD RE PS LOAD RE PS (Set 1) (Set 2)

Close-Grip Lat Lengthened Partials 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown (Extend Set) Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Two Drop Sets

Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
2-3 2 8-10 1 0 2-3 min
T-Bar Row (~25% per) Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Weighted Static Hold Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
2-4 2 8-10 1 0 3-5 min DB Bench Press
Press (30 sec) Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 43

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 9 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

The Min-Max Program 44

 Tracking Load and Reps Failure?

WEEK 9 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Two Drop Sets

Seated Dip
0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback (~25% per) Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB Two Drop Sets

0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl (~25% per)

Machine Lateral High-Cable Lateral

Myo-reps 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 45

 Tracking Load and Reps F ailure?
Last-Set Intensity arm-up ORKING
ep
Substitution
Substitution

WEEK 10 Exercise
Technique
W

Sets
W

SETS
R

Range
SET 1 SET 2 I
R R
I R R

R est
Option 1 Option 2
NOTES
(Set 1) (Set 2)
OAD
l R EPS LOAD R EPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Two Drop Sets

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
(~25% per) the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lengthened Partials Lat Pulldown 1-Arm Cable
1

1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Extend Set) (Wide Grip) Pulldown
Upper

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
Myo-reps 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
Myo-reps 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 46

 Tracking Load and Reps Failure?

WEEK 10 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Lengthened Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
(Extend Set) Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge
Lower

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

Rest Day

The Min-Max Program 47

 Trac king Load and Reps Failure?
WEEK 10 Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

Exercise
Technique Sets SETS Range
SET 1 SET 2 RI R
RI R
Rest
Option 1 Option 2
NOTES

lOAD RE PS LOAD RE PS (Set 1) (Set 2)

Close-Grip Lat Lengthened Partials 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown (Extend Set) Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Two Drop Sets

Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
2-3 2 8-10 1 0 2-3 min
T-Bar Row (~25% per) Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Weighted Static Hold Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
2-4 2 8-10 1 0 3-5 min DB Bench Press
Press (30 sec) Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 48

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 10 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

The Min-Max Program 49

 Tracking Load and Reps Failure?

WEEK 10 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Two Drop Sets

Seated Dip
0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback (~25% per) Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB Two Drop Sets

0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl (~25% per)

Machine Lateral High-Cable Lateral

Myo-reps 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 50

 Tracking Load and Reps F ailure?
Last-Set Intensity arm-up ORKING
ep
Substitution
Substitution

WEEK 11 Exercise
Technique
W

Sets
W

SETS
R

Range
SET 1 SET 2 I
R R
I R R

R est
Option 1 Option 2
NOTES
(Set 1) (Set 2)
OAD
l R EPS LOAD R EPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Two Drop Sets

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
(~25% per) the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lengthened Partials Lat Pulldown 1-Arm Cable
1

1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Extend Set) (Wide Grip) Pulldown
Upper

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
Myo-reps 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
Myo-reps 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 51

 Tracking Load and Reps Failure?

WEEK 11 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Lengthened Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
(Extend Set) Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge
Lower

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

Rest Day

The Min-Max Program 52

 Trac king Load and Reps Failure?
WEEK 11 Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

Exercise
Technique Sets SETS Range
SET 1 SET 2 RI R
RI R
Rest
Option 1 Option 2
NOTES

lOAD RE PS LOAD RE PS (Set 1) (Set 2)

Close-Grip Lat Lengthened Partials 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown (Extend Set) Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Two Drop Sets

Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
2-3 2 8-10 1 0 2-3 min
T-Bar Row (~25% per) Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Weighted Static Hold Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
2-4 2 8-10 1 0 3-5 min DB Bench Press
Press (30 sec) Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 53

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 11 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

The Min-Max Program 54

 Tracking Load and Reps Failure?

WEEK 11 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Two Drop Sets

Seated Dip
0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback (~25% per) Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB Two Drop Sets

0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl (~25% per)

Machine Lateral High-Cable Lateral

Myo-reps 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 55

 Tracking Load and Reps F ailure?
Last-Set Intensity arm-up ORKING
ep
Substitution
Substitution

WEEK 12 Exercise
Technique
W

Sets
W

SETS
R

Range
SET 1 SET 2 I
R R
I R R

R est
Option 1 Option 2
NOTES
(Set 1) (Set 2)
OAD
l R EPS LOAD R EPS

Barbell Incline Smith Machine A 30° or 45° bench will work here. Pause for 1 second at the bottom of
N/A 2-4 2 6-8 1 0 3-5 min DB Incline Press
Press Incline Press each rep while maintaining tension on the pecs.

Two Drop Sets

Pause for 1 second at the bottom of each rep while maintaining tension on
Pec Deck 1-2 2 6-8 0 0 1-2 min DB Flye Cable Flye
(~25% per) the pecs.

Machine Lateral Use a 30° incline bench (back against the bench) and lift the weight up and
Incline DB Y-Raise N/A 0-1 2 8-10 0 0 1-2 min Cable Y-Raise
Raise out in a Y shape.

Pull-Up
Lengthened Partials Lat Pulldown 1-Arm Cable
1

1-2 2 6-8 1 0 2-3 min Control the negative and feel your lats pulling apart. Full ROM!
(Wide Grip) (Extend Set) (Wide Grip) Pulldown
Upper

Seated Cable Incline DB Kelso Pause for about 1 second at the top and then allow your shoulder blades to
Kelso Shrug N/A 1-2 2 6-8 1 0 2-3 min
Kelso Shrug Shrug peel apart on the way back down, under control.

EZ-Bar Preacher Machine Preacher Keep your triceps firmly pinned against the pad as you curl. Smooth
Myo-reps 0-1 2 6-8 0 0 1-2 min DB Preacher Curl
Curl Curl controlled reps.

Triceps Close-Grip Bench Smith Machine You can use a rope or bar attachment for these, whichever you find more
Myo-reps 0-1 2 6-8 0 0 1-2 min
Pressdown Press JM Press comfortable.

Bent-Knee Dragon
Dragon Flag N/A 0-1 2 6-8 0 0 1-2 min Lying Leg Raise Keep your body as rigid as possible throughout the ROM.
Flag

The Min-Max Program 56

 Tracking Load and Reps Failure?

WEEK 12 Exercise
Last-Set Intensity
Technique
Warm-up
Sets
WORKING

SETS
Rep

Range
SET 1 SET 2 RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

lOAD REPS LOAD REPS (Set 1) (Set 2)

Lengthened Partials Set the machine so that you get the biggest stretch possible at the bottom.
Lying Leg Curl 1-2 2 6-8 0 0 1-2 min Seated Leg Curl Nordic Ham Curl
(Extend Set) Prevent your butt from popping up as you curl.

Squat
This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat,
N/A 2-4 2 6-8 1 0 3-5 min See Notes See Notes
(Your Choice) Hack Squat, Belt Squat, or Smith Machine Squat.

Smith Machine
1

N/A 2-4 1 6-8 0 N/A 2-4 min DB Lunge Barbell Lunge Minimize contribution from your back leg!
Lunge
Lower

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 6-8 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

f possible, place foam pads in between the outside of your knees and the
I
Machine Hip Cable Hip Standing Plate
N/A 0-1 1 6-8 0 N/A 1-2 min pads on the machine. This will increase your range of motion on the
Abduction Abduction Abduction
machine.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 6-8 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

Rest Day

The Min-Max Program 57

 Trac king Load and Reps Failure?
WEEK 12 Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

Exercise
Technique Sets SETS Range
SET 1 SET 2 RI R
RI R
Rest
Option 1 Option 2
NOTES

lOAD RE PS LOAD RE PS (Set 1) (Set 2)

Close-Grip Lat Lengthened Partials 1-Arm Cable Lean back by ~15° and drive your elbows down as you squeeze your
2-3 2 8-10 1 0 2-3 min Close-Grip Pull-Up
Pulldown (Extend Set) Pulldown shoulder blades together. This should feel like a mix of lats and mid-traps.

Chest-Supported Two Drop Sets

Chest-Supported Chest-Supported Flare elbows out at roughly 45° and squeeze your shoulder blades together
2-3 2 8-10 1 0 2-3 min
T-Bar Row (~25% per) Machine Row DB Row hard at the top of each rep.

Machine Shrug N/A 1-2 1 6-8 0 N/A 1-2 min Barbell Shrug Cable Shrug-In Think about shrugging "up to your ears". Use straps, if possible.
Upper 2

Machine Chest Weighted Static Hold Smith Machine 1 second pause at the bottom of each rep while maintaining tension on the
2-4 2 8-10 1 0 3-5 min DB Bench Press
Press (30 sec) Bench Press pecs.

High-Cable Lateral Machine Lateral Set the cable at roughly hip height. Let your hand go slightly past your
N/A 0-1 2 8-10 0 0 1-2 min DB Lateral Raise
Raise Raise midline at the bottom of each rep to get a deep stretch on the side delt.

1-Arm Reverse Lying Reverse DB Reverse Cable Sweep the weight out to create the largest semi-circle possible with your
N/A 0-1 1 8-10 0 N/A 1-2 min
Pec Deck Flye Crossover arm.

Round your lower back as you crunch. Maintain a mind-muscle connection

Cable Crunch N/A 0-1 2 6-8 0 0 1-2 min Weighted Crunch Machine Crunch
with your 6-pack.

The Min-Max Program 58

 Tracking Load and Reps Failure?
Last-Set Intensity Warm-up WORKING
Rep
Substitution
Substitution

WEEK 12 Exercise
Technique Sets SETS Range
SET 1 SET 2 RIR
RIR
Rest
Option 1 Option 2
NOTES
lOAD REPS LOAD REPS (Set 1) (Set 2)

Set the seat back as far as it will go while still feeling comfortable. Grab the
Lengthened Partials
Leg Extension 1-2 2 8-10 0 0 1-2 min Reverse Nordic Sissy Squat handles as hard as you can to pull your butt down into the seat (using
(Extend Set)
straps can help here).

Stick your glutes straight back as you lower the bar straight down, centered
Seated Cable
Barbell RDL N/A 2-3 2 6-8 2 1 2-3 min DB RDL over the middle of your foot. Get a nice deep stretch at the bottom, but
Deadlift
keep your spine neutral (don't round forward).
Lower 2

Machine Hip 45° Squeeze your glutes hard at the top and control the weight on the way
N/A 2-4 2 6-8 1 0 2-3 min Barbell Hip Thrust
Thrust Hyperextension down.

Smith Machine Feet lower on the platform for more quad focus. Get as deep as you can
Leg Press N/A 2-4 1 6-8 0 N/A 2-3 min Barbell Squat
Squat without excessive back rounding.

1-2 second pause at the bottom of each rep. Instead of just going up onto
Standing Calf Lengthened Partials Leg Press Calf
0-1 2 8-10 0 0 1-2 min Donkey Calf Raise your toes, think about rolling your ankle back and forth on the balls of your
Raise (Extend Set) Press
feet.

The Min-Max Program 59

 Tracking Load and Reps Failure?

WEEK 12 Exercise
Last-Set Intensity

Technique
Warm-up

Sets
WORKING

SETS
Rep

Range
SET 1 SET 2
RIR
RIR

Rest
Substitution

Option 1
Substitution

Option 2
NOTES

(Set 1) (Set 2)
lOAD REPS LOAD REPS

As you curl, optionally lean forward to prevent the cable from hitting your
Bayesian Cable
N/A 0-1 2 6-8 0 0 1-2 min Incline DB Curl Standing DB Curl wrist at the top. Control the negative and feel a deep stretch at the bottom
Curl
of each rep.

Overhead Cable Overhead DB

N/A 0-1 2 8-10 0 0 1-2 min Skull Crusher Feel a deep stretch on the triceps throughout the entire negative.
Triceps Extension Triceps Extension

Modified Zottman Preacher Hammer Hammer curl on the way up and supinated curl (palms up) on the way
N/A 0-1 1 8-10 0 N/A 1-2 min DB Hammer Curl
Curl Curl down.

Cable Triceps Two Drop Sets

Seated Dip
0-1 2 8-10 0 0 1-2 min Close Grip Dip Keep your upper arm behind your torso throughout the ROM.
Kickback (~25% per) Machine
Arms/Delts

DB Wrist Curl N/A 0-1 2 8-10 0 0 1-2 min Cable Wrist Curl N/A Smooth, controlled reps.

DB Wrist Cable Wrist

N/A 0-1 2 8-10 0 0 1-2 min N/A Smooth, controlled reps.
Extension Extension

Alternating DB Two Drop Sets

0-1 1 6-8 0 N/A 1-2 min Barbell Curl EZ-Bar Curl Slow, controlled reps!
Curl (~25% per)

Machine Lateral High-Cable Lateral

Myo-reps 0-1 2 8-10 0 0 1-2 min DB Lateral Raise Focus on squeezing your side delt to move the weight.
Raise Raise

Dead Hang
N/A 0-1 2 N/A 0 0 1-2 min N/A N/A Try to add a few more seconds each week!
(optional)

Rest Day

The Min-Max Program 60

Frequently

Asked

Questions

The Min-Max Program 21

Q: Can I run this program during a bulk or recomp phase? Will it work as well as a higher-volume

program?

A: Some lifters may wonder if they're "leaving gains on the table" by not pushing more volume. And if

you're in a bulking phase (deliberately eating more calories than you need to maintain your current

weight) or attempting a recomp (gaining muscle and losing fat without changing your weight), that's a

fair question. 

In either of those situations, if you have the time and motivation to train longer, and you’re recovering

well from workout to workout, then yes, you may benefit from doing more. My Bodybuilding

Transformation System is a higher-volume program for those who aren’t concerned with doing longer

workouts.

But before you jump over to that program though, keep in mind that the gains you see with higher

volume will be diminishing. You won’t double your gains by doubling your volume. I also suspect that,

over time, either program would give you similar results in the end. You’d probably get there faster

with higher volume, but I think you could eventually reach your full potential with lower volume too.

I also think it’s smart to at least do lower volume phases periodically. Always blasting high volume can

take a toll on your joints.

I recommend lower volume in several circumstances. First, of course, is when you’re in a caloric

deficit. Food is literally energy, and when you’re consuming less energy, you have to adjust your

training accordingly. You also have to adjust your expectations. Focus on maintaining muscle and

strength while training consistently. This program is designed to help you do exactly that.

Your schedule also comes into play. If you have limited time to train, you’ll do much better with a

purpose-built lower-volume program like Min-Max, rather than a stripped-down higher-volume routine. 

Finally, some people simply respond better to lower volume. Others respond better to higher volume.

The only way to figure it out is to experiment with both (and perhaps a few things in between).

Q: Should I add cardio to this program?

A: Cardio can certainly help establish a caloric deficit when you’re trying to lose fat. But I recommend

prioritizing your diet first, cutting calories from your meals rather than relying too much on cardio to

burn them off.

That said, I don’t want to talk you out of cardio if you want to do it, either for fat loss or health and

fitness. If that describes you, I recommend short, relatively low-intensity sessions, perhaps 20 to 30

minutes 3 to 6 times per week. 

Higher-intensity cardio, while it’s certainly effective for fitness goals, can compromise your recovery

from higher-intensity resistance training. I recommend using it sparingly, no more than twice a week.

The Min-Max Program 22

Q: Can I use a substitution option even if I can do the selected exercise?

A: Try to do the program as I designed it. I didn’t choose the primary exercises at random. In each case, I
think the movement I selected offers unique advantages in terms of tension profile, long-muscle-
length bias, and stimulus-to-fatigue ratio. (If you’ve never heard those terms, trust me when I say
they’re all good reasons to choose one exercise over others.) 

I’m not saying there’s never a good reason, beyond equipment access, to make a substitution. For
example, let’s say you just can’t get a good feel for one of my choices. Or, worse, you feel it in your
joints rather than the targeted muscles. In those cases, it’s better to switch than to continue with an
exercise that isn’t working for you.

Q: Do I need to time my rest periods between sets?

A: No. Generally speaking, longer rest between sets is associated with better hypertrophy because you’ll
be more fully recovered when you perform your next set. Thus, the most important thing is that you
feel recovered between sets. 

Some lifters do better by timing themselves between sets; it ensures they don’t rush into the next set
before they’ve recovered, or dawdle too long between sets. Others go by feel, understanding recovery
will take longer on some days and less time on others. 

Or you can split the difference: Lift when you’re ready, but also keep an eye on the clock to make sure
you aren’t losing focus between sets.

Q: My gym is crowded. Can I switch up the exercise order?

A: Yes. Try not to completely scramble the workout, but switching a few exercises around won’t
compromise your ability to recover between exercises. And it certainly won’t affect your results over
time.

Q: I’m getting very sore from my workouts. Should I skip the gym until I’m not sore?

A: The Min-Max program presents your muscles with new challenges, which may lead to soreness. The
issue will usually resolve itself after the first few workouts. 

Training while sore isn’t inherently problematic. At worst, you may need to use a little less weight, or
perhaps skip an exercise altogether, if the soreness prevents you from using a full ROM. A slightly
longer warm-up can also help.

Some research shows that foam rolling can help reduce soreness. If soreness is a consistent issue,
consider foam rolling for 3 to 5 minutes at the end of your workouts. 

The Min-Max Program 23

Q: I’m not getting sore from my workouts. Is the program not working?

A: Muscle soreness isn’t required for hypertrophy. Nor is it a reliable sign of an effective workout. Plenty
of activities can make your muscles sore—running a marathon, for example—without providing any
stimulus for muscle growth. 

In fact, reduced soreness over time can be a good thing, as it suggests your body is adapting and
recovering. 

If you’re pushing yourself hard, executing the exercises with good form, and training consistently, you
don’t need to chase soreness.

Q: Why is there such little exercise variation from week to week?

A: I keep exercises constant for two reasons: to allow you to master form and technique, and to ensure
progression. Changing exercises from week to week makes both less likely, which limits your results.

Q: Can I run this program more than once?

A: Yes! After Week 12, you can loop back to Week 1.

Q: What if I can only train 3 times per week?

A: You can do the 4-day version of the program, carrying the remaining workout to the following week. In
that case, you’ll need more than 12 weeks to complete the program. Just do the workouts in the order
shown, and don’t skip any of them.

The Min-Max Program 24

Final Thoughts

The Min-Max Program 25

The Min-Max program was designed to
help you get the most out of your
training, whether your goal is to
maximize muscle retention while cutting
or maximize efficiency with shorter
workouts.

Stick with it. Train hard. Track your

progress. Whether you're cutting,
maintaining, or in a gaining phase, this
structure will give you a chance to make
progress and set you up for long-term
success.

I hope you enjoy the program as much

as I enjoyed creating it for you! 

Jeff

The Min-Max Program 26