Simple Minds

Do you have too much complexity in your life? Are you looking for a workout that won't tax your already cluttered mind?

Then here's the answer for simple minds: the one-lift per day workout. Yep, one lift, six days per week, and rest on Sunday. You can use this program as a plateau-buster, bridge between two programs or just for a change-of-pace.

Depending on whether you are concentrating on hypertrophy or strength, you will employ a 3-0-1-0 tempo on all lifts for size, and a 4-0-X-0 tempo for strength. Rest interval (RI) between sets will be 2-3 minutes for hypertrophy and 3 minutes for strength. ( Longer if you are not fully recovered.)

Here's a sample template for each program:

Day          Hypertrophy Exercise     Sets/Reps          Strength Exercise     Sets/Reps

Monday   Squat                              All 8-10/8-10     Front Squat              All 10-12/3-5

Tuesday  Chin Up                                                     Pull Up

Wed        Incline BB Press                                        Overhead Press

Thurs      Deadlift                                                      Snatch Grip DL

Fri          Bent Row                                                   Uni DB Row

Sat         Bench Press                                                Close-grip BP

Sun       Recovery                                                     Recovery

Perform either program for 6-8 weeks, progressing weight at least every 3rd session. Make sure you include only compound lifts in the program.

Contact us at the Fitness Asylum if you'd like more information on this or any of our customized workout programs.


"Don't, don't, don't you forget about me..."
Don't You (Forget About Me)
Simple Minds (1985)