Succinct Strength – 6 Week Minimalist Program for Individuals Short promptly

 

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Succinct Strength 6 Week Minimalist Program for Those Short on Time I’m a fighter. Most of the guys I train are fighters. 6 Week Strength Program Day One Deadlifts and Floor Press A succinct plan that will get you stronger in probably just 40 minutes a day, three days a week. Stay on the program for at least four weeks, and preferably six. This will enable your body to adapt and see results.

After 4-6 weeks, take a few days off from weight training, and then run the program again. In short, a lot of time is spent in the gym, yet gains are slow to nonexistent. The good news is, you can cut your gym time dramatically maybe even down to 30 minutes and start making progress again. The 6 Keys to Efficient Training.

Gaining muscle isn’t complicated. It requires focused and consistent execution of the basics over time. As you can see, if training for 2 or 3 days per week is perfect for gaining strength then maybe it’s time to give a minimalist approach a try. Now it’s time to create your minimalist workout program. To keep.

Minimalist Muscle Building Routine. Throughout the week every “movement” should be accounted for. This program uses a 3x/week training split with every movement variation covered.

Monday, Wednesday, and Friday are your big days with miscellaneous and mini-workouts taking place on other days as desired. Monday: Warm Up. Sprints 6. Come on.

If it’s easy, go heavier. Show me the 100 lb dumbbells in snatches. Load up those Bulgarian Split Squats! During the teaching portion of The Underground Strength Coach Cert, the same thing happens when it’s time. Strive to raise the weight regularly.

Schedule a “deloading week” every 4th 6th week, where the weight is dropped 20-25% on every exercise for that week. Throw in 2 days a week of energy systems training. Every week should increase so you need to calculate backwards 10 lb lighter (squat and deadlift) 5 lb lighter (presses) for each week. So Week one would start at 250 lb, week two, 260 lb, week three, 270 lb, week four at 280 lb, week five at 290 lb. and finally week six at 300 lb.

Your Basic Strength Workouts. For the sake of this program, let’s schedule four days per week. Each day will focus on a different leg pattern (bilateral, split, or single leg) and a different pulling pattern (vertica. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine.

It is a 3 day bench press program that accumulates volume around 80% to.

List of related literature:

I use this structure over the four weeks to show you how much stronger and faster you can become if you stay consistent.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

A short-term goal linked to this long-term goal might be for the patient/client to, in 1 month, strength train with a combination of calisthenics and weight equipment 3 days per week and perform three sets of 10 to 12 repetitions of 60% to 70% of the respective one repetition maximum of the eight major groups.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

When the program has progressed to strength training, it may be appropriate to train strength on 3 days per week, refresh activation and patterning exercises on the alternate 3 days, and have 1 day a week without formal exercises.

“Management of Neck Pain Disorders E-Book: a research informed approach” by Gwendolen Jull, Deborah Falla, Julia Treleaven, Shaun O'Leary, Jeremy S Lewis
from Management of Neck Pain Disorders E-Book: a research informed approach
by Gwendolen Jull, Deborah Falla, et. al.
Elsevier Health Sciences, 2018

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

This program is performed three times per week, on opposite days of the strength program (see also Chap.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

The 4-week program is intended for as an introduction to resistance training that can then progress to the 6, 8, and 12 week programs for beginners, intermediates, and advanced exercisers respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

After completing this program, the client should enter into a twoto four-week phase that targets muscular strength.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

If you’re looking for structure during this period, I’ve included a 4-week program that you can follow or modify to suit your own needs and training schedule.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Unlike Strength I and Strength II, you’ll do few sets with more than eight repetitions, making this the lowest­volume, highest­intensity program in the entire book.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

You control the pacing of these exercises, but one week is a reasonable time frame for completing one action from each principle.

“Personal Development for Smart People” by Steve Pavlina
from Personal Development for Smart People
by Steve Pavlina
Hay House, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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28 comments

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  • Around Thanksgiving of 2018 I put together a concept of training similar to this but instead of being for powerlifting, the goal was
    1.) General Athletic Training
    2.) Compound Exercises only
    3.) Minimalism: 1 movement pattern per muscle group quadrant (anterior/posterior chain/torso)
    4.) Structuring them in a total body workout rather than a split
    5.) Peform total body workout in a context to develop total fitness as in GPP(not just strength but everything in a general sense)
    6.) Perform it in a way that increases athletic longevity, and can be sustained from youth to older years to efficiently preserve youth.
    7.) Relatively Low skill/Low risk variations of exercises only while still being free weight and transferable exercises.
    8.) As an extension of the minimalism time efficiency was also a factor, so maximum quality work performed in most finite amount of time.
    9.) Use High Frequency Under The Philosophy that practice makes perfect, and maybe even scientifically as well because of neurological efficiency in performing movement patterns at high frequency.
    10.) Use a unoriginal concept (as really all these concept above are unoriginal that I have stated) which is gradually progress. Dont constantly switch up what you are doing to make your body in a state of stress and adaptation as a way to be better, and dont rely on uncomfortable high intensity and the continuous progressing of how much you can do in a uncomfortable state, rather just gradually progress what you can easily do until what you can do easily is Elite.

    The fullest escalation of the program is:
    Everyday training
    DB Sumo Deadlift 10 reps
    DB Gorilla Row 5 reps
    DB Front Squat 10 reps
    DB Overhead Press 5 reps

    Use same set of dumbbells in terms of weight with each exercise.
    Twice as many lower body reps as upper body.
    Perform it as a complex/circuit.
    You gradually progress frequency to maximum highest frequency (everyday).
    You gradually increase weight of dumbbells. The goal is to increase what you can do on a daily basis and make weekly, bi weekly or monthly jumps of weight as needed, and the jumps again are gradual and at your discretion.

    If it is possible for someone to gradually condition themselves to do at least 5 rounds at max 10 rounds, no matter how long it takes. And then you eventually use considerable weight (imagine simply using 2 50 ILB DBs for 10 rounds of this circuit everyday).

    I mean under the terms of this is all you do, and you gradually and carefully progress to this frequency, volume, and weight, it seems realistic and not too insane. And I cant imagine a person not being strong, mobile, and conditioned with decent hypertrophy and body composition.
    Nutrition is everything else. Nutrient dense foods. Rant over

  • I do this for bodybuilding. But I do it Sandow-style, using one weight of dumbbells that I can get at least 20 reps with on my weakest exercise and no more than 100 reps with on my strongest exercise. I only add weight when I can do 100 reps on the strongest exercise.

    My routine is just a basic whole-body routine, one set of each exercise to failure: bench press, bent row, laterals, curls, kickbacks, reverse curls, wrist curls, lying leg raises, calf raises, and dumbbell sumo squats. I do it 6x a week. Sandow recommended training all week, but I take Sunday off just for the mental break.

    In my 36 years of training, nothing else I’ve ever done has worked as well.

  • Ask Dr Mike Mangan form Toronto Canada he is the only drug free Pro Athlete Powerlifter 1240lb Set 1000Bench 1000DL 220BWT he has trained the best of the best including himself and his SCIENCE PROTOCOLS 1test genetics profile 2slow vs fast twitch response 3cortisol to Inflammation 24-48 hrs ONLY IF YOU WANT TO BE STRONG SUPER ELITE 5x BWT like him!!!the Irish English SCANDANAVIANS quietly use his methods and its insane drug free!!!HE BLOWS all the druggies away and he hand picks who gets his 1200/hr time!!!! and ps no UNIV can afford him only PRIVATE CORP and DRUG companies who pay millions a month to learn!!! and we all need that not the people who never lifted 1000 plus club!!!!

  • Hey Thib Would you do a video over some of your online programs. Maybe do some sxreenshots or kinda give a rundown of whats included. The online store descriptions kinda fall flat when it comes to exciting me about purchasing one.

  • As mentioned in the video, you can grab your copy of the abs PDF here: https://builtwithscience.com/absworkoutpdf. Hope you enjoyed this one! Comment below what other workouts/routines you’d like me to cover and I’ll get on it! Cheers!

  • Ignore

    2:23 1 Reverse Crunches

    4:32 2 High to Low Cable Woodchoppers (add weight as it becomes easier) /Bicycle Crunches (alternative)

    5:33 3 Weighted Crunches (add weight as you get better)

    6:25 4 Serratus Jabs (add resistance as you get better)

    7:04 Summary

    7:12 Workout Plan

  • I have a extreme back pain (near tail bone) when doing floor abs exercise like leg raise, bicycle crunch. What should i do to overcome this?

  • Great video. Got a question about the serratus jabs if anyone can answer. How do I know if I’m doing a serratus jab instead of an inclined single arm press to work the chest? I’m working with cables.

  • Hi guys I need advise. For the reverse crunch, is there any difference between bending your knees or keeping it straight? I’ve seen videos showing reverse crunch with legs straight, sort of pushing it towards the ceiling when you crunch in. Any advice will be appreciated! Thanks in advance

  • Hey Jeremey i tried this tip, i corrected my reverse crunch and curve the hips, today was the first day and feeling cramps of pain now. I did in morning. Is it normal??

  • what really puts this channel above a lot of other workout channels is that it comes with a free pdf full of information. whenever I search for workout tips, I always go to Jeremy.

  • I know I’m gonna be that guy you find under gym fails when doing weighted abs workout. Pretty sure the medicine ball be falling down on my face when I try it ��

  • Getting into body fat. How is it that every time I have my body fat measured I get a number between 5-8% body fat, but my physique is terrible? I’m naturally skinny and have some muscle, but my arms, chest and abs all look covered by a layer of fat and I’m still “at 5-8%”

  • 1.[ 02:24] Reverse Crunch 2-3 Sets (15-20 Reps)

    2.[ 04:32] High To Low Cable Woodchoppers 2-3 Sets (10-15 Reps) or [ 05:11] Bicycle Crunch 20-30 Reps/Until Failure

    3.[ 05:34] Weighted Crunches 2-3 Sets (10-15 Reps) or [ 05:51] Weighted Cable Crunch

    4.[ 06:24] Serratus Jabs 2-3 Sets (10-15 Reps/Side)

    [ 07:09] Sets & Reps

  • What if you cant do either the bicycle ones and the reverse crunch? How do we progress ther3? Im still just doing v situps and russian twists for 30 reps a set, feels ineffective doing it for 2 months now as a high 25% bodyfat male

  • Thank you Jeremy, youre changing my life, im looking forward to buy your programs when my parents allow it (when i show progress from these great free videos ��)

  • Hey Jeremy i have a question can i give your ebook to my blog subscriber’s i will give you credit i am not stealing it i am asking if it is ok to give your ebook to my followers for free while giving you the credit

  • Imagine having everything you need for successfull body transformation in one place?! Yeah, it’s possible, the website called Next Level Diet leaves you full-packed and ready for melting off those extra pounds.

  • Can someone please make a version of this for a more feminine stomach? I love how he outlines which muscles belong where with graphics. However, I think most of these exercises are for masculine body types. I’m looking for the soft, feminine version of the workout breakdown!

  • What about if you have NO equipment? I travel a lot and equipment is not always available. Thank you for your response in advance❤️����

  • Thanks for the free PDFs, I’ve collected three so far & haven’t done a single exercise!
    I’m exercising the mind over muscle technique, so far no results, obviously��

  • I do not understand why do you not reply your followers? I got a doubt. Should I do cardio first or lift weights/ dumbells exercises first?

  • Hey Jeremy can i workout the abs two or three days in a row when i always hit different areas for example monday upper abs and thuesday lower abs without disturb them each other from regeneration?

  • shouldnt i keep my legs staright while performing a reverse crunch? isnt it more diffcult that way making it easier to overload the abs?

  • I am a female and I train by your tips. Can you sometimes give female specific advices? Of course if it makes any sense for the particular muscular region. Thank you

  • On the reverse crunch I correct my posterior pelvic tilt as recommended however on the downward motion my back arches again and struggle maintaining the straight spine. Any recommendations?

  • I am happy to say that I like your channel and that it os best I encourage you. you ate my best fitness channel. A huge shoutout you brother

  • Guys I need an advice please, Iam 175 cm tall 40 years man, my weight one year ago was 112kg and 3 months ago I reached 88 kg by dieting only ; then I started HIIT training and slight muscle Buliding with light weights, I definitely look thinner but I haven’t lost a Kilo in the last three months ������
    Am I doing something wrong?! I want to lose another 8 Kg. Any expert help will be much appreciated.