Platesmith

Minimalist Muscle (2 day)

Two 45-minute sessions a week, one or two hard sets per exercise taken close to failure. The least time that still builds muscle, for busy people with some training behind them.

  • Intermediate
  • 2 days a week
  • About 40 min
  • Full gym
  • Build muscle

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

Coming soon toiPhone Coming soon toAndroid

How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Day 1

ExerciseSets × reps
Hack Squat2 × 6-10
Barbell Bench Press2 × 6-10
Chest-Supported Row2 × 8-12
Seated Leg Curl2 × 8-12
Dumbbell Lateral Raise2 × 12-15
Bayesian Cable Curl1 × 10-15

Day 2

ExerciseSets × reps
Romanian Deadlift2 × 6-10
Machine Shoulder Press2 × 8-12
Lat Pulldown2 × 8-12
Leg Extension2 × 10-15
Incline Dumbbell Press2 × 8-12
Overhead Cable Triceps Extension1 × 10-15

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.