30 Minute Minimalist 3X Plan

I was walking around the neighborhood and talking with my wife (as we tend to do after work), and while reviewing my most recent email (30 Minute Minimalist Lifting Plan https://www.30minutephysique.com/post/the-30-minute-minimalist-free-20-30-minute-programs) we discussed the fact that for some people, doing 3 different sessions per week is less appealing than alternating between just 2 sessions, but training a total of 3-4 days per week.

I figured this would be a simple opportunity for me to provide a program variation. 

After all, my goal is to make lifting weights (and getting jacked) as sustainable and fun as possible for you, dear reader.

The change?

Keep the same exercises but throw biceps on at the end of hinge & pull session and throw triceps on at the end of squat and press session.

To save time, superset or alternate between the first 2 exercises (hinge & pull or squat & press), then after 5 sets of those 2 compound exercises are completed, do 5 sets of biceps or triceps.

Below is the general contingency template for you who prefer working with just 2 sessions per week.

30 Minute Minimalist 3X Plan (lift 3-4 days per week)

warm up for 1-2 sets before all workouts:

1. glute bridges OR clam shells

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill x 15-20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts) 

4. Optional 1 set of calf raises x 15-20 reps

Session A

Ex 1: squat variation-5x6-12 reps

Ex 2: press (bench press or overhead press/lateral raise) variation-5x5-10 reps (if doing lateral raises instead of overhead press, do 5x10-15)

Ex 3: tricep extension variation-5x10-15 reps

Session B

Ex 1: hinge variation (kettlebell swing, Romanian deadlift, trap bar deadlift, or hip thrust)-5x5-10 reps

Ex 2: pull (row, pullup, or lat pulldown) variation-5x6-12 reps

Ex 3: bicep curl variation-5x6-12 reps

The Specific Plan I Would Use with this Template with MY Preferred Exercises 

warm up for 1-2 sets before all workouts:

1. glute bridges OR clam shells

2. band pull aparts OR bent over rear delt flyes OR face pulls (cable, rings, or TRX) OR TRX T drill x 15-20 reps

3. core (sample options: leg raise, frog situp, loaded carries, side planks, Copenhagen planks, leg raises, double crunch, dead bugs, ab wheel rollouts) 

4. Optional 1 set of calf raises x 15-20 reps

Session A

Ex 1: Bulgarian split squats or Reverse Lunges (alternate every other session)-5x6-12 reps

Ex 2: kettlebell overhead press (or lateral raise) or incline dumbbell bench press (alternate every other session)-5x5-10 reps (if doing lateral raises instead of overhead press, do 5x10-15)

Ex 3: single arm cable pushdown or cable overhead extensions (alternate every other session)-5x10-15 reps

Session B

Ex 1: single leg RDL or hamstring curls (alternate every other session)-5x5-10 reps (5x10-15 if hamstring curls)

Ex 2: single arm row or pullups (alternate every other session)-5x6-12 reps (5x4-6 reps on pullups)

Ex 3: incline dumbbell curls or concentration curls (alternate every other session)-5x6-12 reps

There you go. Do 3-4 sessions per week, alternating between the 2 sessions. Pick 1 or 2 exercise variations for each movement and rotate through those variations every other time you do that session.

Do NOT skip the warm ups! They're important!!

On non-lifting days, go for walks, do some short jump rope sessions, and consider doing 3 sets of any abdominal exercise that you fancy.