This program is simple and also a bit weird, but totally logical once you get it.
The goal?
Good gains. Max looks. Low effort. Low stress on joints and CNS. Low tech requirement.
Here are the rules and logic:
- The main focus is on the biceps, lats, and chest – a.k.a. the visual impact muscles.
- The program uses super joint-friendly exercises and minimal equipment – just adjustable dumbbells.
- The progression is utterly minimalistic.
- Progress is achieved via a fairly high volume.
The exercises:
- Lats = Dumbbell rows
- Biceps = Incline curls ( you can do them by leaning against a wall if you have no incline)
- Chest = Incline DB press (you can do ring push-ups as a substitute if you don’t have an incline)
- Triceps = Overhead DB extensions
- Quads/Hams = High volume Bulgarian Splits Squats
- Calves = Raises on a Block (optional and probably pointless for growth since calves are 99% genetic)
Training Days: 5
Day 1: Chest + Biceps
Incline Press = 3×10-12 (the weight should be challenging)
Biceps = Incline curls = 3×10-12 + Incline Hammer Curls = 3×10-12
Day 2: Back
DB Rows = 4×10-12
Triceps = Overhead Triceps Extensions = 4×10-12
Day 3: Legs
4 sets of 10+ BG Splits Squats
Day 4 = Day 1 (Except use 80% of the incline press weight to avoid overtraining the shoulders in the long run).
Day 5 = Day 2
Day 6&7 = Rest
Day 8 = Day 3
…etc.
Done.
Progression
Just add weight when you can do 10 clean reps for 3 sets.
You can also add weight if you get stuck at something like set 1 = 10 reps, set 2 = 8; set 3=6 reps. Sometimes, getting to 3×10 is just needlessly slow. Add super small jumps.
At one point, you will get “ultra-stuck”.
And the only way to get out of it would be to gain weight. If you don’t want to, just keep the weight the same and increase the sets by 1,2.
Problems with the routine: Many muscle groups are missed, but that spares the CNS system.
Some of the weaknesses are:
Lower back – That could be fixed by doing the DB rows unsupported.
Neck – If you have a pencil neck, train it directly. (You can do pump exercises for the neck in the evening on training days – high reps only to avoid vertebrae stress).
The main goal of this routine is to build the visual impact muscles without burning the CNS.
This routine can be done forever, but realistically, you will get bored in 3-12 months
This is also a good program to do when you are just tired of lifting.
Great article as always…very helpful…I’ll put it into practice during these times when training becomes difficult…now I have less pain in my triceps tendon, it will be good for me so I heal faster…thank you…
Excellent routine , looks great , I’m going to try it . Every so often I get “ sucked into” heavy low rep routines , just feel like you need that for muscle growth , but you wind up beat up and nothing magical really happens .
I think there’s definitely merit in adding dumbbell side lateral raises if you’re wanting to maximize the visual impact.
What great comments I’m seeing, really a great topic for debate… seeker of truth is a master… with each article he hits the nail on the head…
Most of us are dressed most of the time. From that perspective, and in my opinion, the muscles with the greatest visual impact are the shoulders, back (rows and erectors), legs, and glutes, with a reasonable body fat percentage. Chest and biceps only stand out at the beach or on an intimate date. Genetics is always important, not just for the calves but for any muscle you train. If I have short biceps, they will be lacking no matter how much I prioritize them.
I do something similar. Almost the same basically. Two upper push days two upper pull days and one leg day a week. Usually do legs on Monday’s to get them out of the way. Then knock out the upper body workouts throughout the week as time allows. Rep scheme is 10,8,6. 10 reps easy, 8 reps medium and 6 reps hard. If I’m feeling froggy I will go for a few more sets of 6 also. Usually two movements for push and pull day. Super simple and quick. Lifting never takes me more than 20 mins. Usually around 10-15. Been lifting for almost 30 years. Just do enough to keep from being a fat ass and I’m good.
Hey, I’ve been inspired by NoN for a few years now and have been running my own minimalist routine – though I’ll admit I’m so lazy that this article’s program already has more volume than mine :D. My setup looks something like this:
Mon (pull): bodyweight rows 2×15-20, pull-ups 3 sets (narrow underhand, narrow overhand, regular grip).
Tue (push): dips 2×5 warm-up + 2 working sets, diamond push-ups 1 set, bodyweight tricep extensions.
Wed (legs): bodyweight squats for warm-up, Bulgarian split squats 2 sets/leg, single-leg calf raises 1 set/leg.
Rinse and repeat for three days, Sundays off.
Even though it’s super stripped-down and feels like I’m barely doing anything, I’ve still managed to stay in decent shape. The strength carries over well – I occasionally hit the outdoor gym for heavier lifts and do fine, and real-life stuff benefits too. For example, a while back my friend asked me to open a stuck window vent handle at his office, which he couldn’t get open himself. I popped it loose without any effort, and it was a rare moment of proof that this might actually be worth something :D.
Lately, though, I’ve been losing my groove. The sets feel light, but I don’t want to push to failure. Adding more feels like too much hassle, yet cutting back messes with my head. Overall, training just doesn’t spark the same fire it used to – not in years, or honestly, decades. Funny how things change. An old colleague once said he loved fixing cars in the rain as a young guy, but later wouldn’t even do it in a warm garage. I didn’t get it back then, but I do now with training. I used to do everything outside year-round, but these days I won’t even touch the pull-up bar if it’s slightly damp – sad but true :D.
Oh, almost forgot the most important part! Back in the day, I totally bought into this bodybuilding idea that everything else in life is pointless – just train, eat, and sleep. Nowadays, I’m doing the complete opposite: I try to stay as active as possible every day. Somehow, I feel like that does more for my overall well-being than the workouts themselves. And honestly, if I had to pick today, I’d probably choose general activity over training. It’s funny to think about how little you could get away with to maintain some kind of gains. I reckon 10-20 minutes a week could probably do the trick, paired with high general activity levels.
What great comments I’m seeing, really a great topic for debate… seeker of truth is a master… with each article he hits the nail on the head…
Great article , what does truth seeker think of the comments so far ?
Great article but serious question I’m 183cm tall without shoes (measured on a stadiometer not including hair), how much should I weigh as a peak natural with large frame. For reference of my frame I have wide clavicles, narrow hips, large ribcage, large hands and wrists, and overall skeletal frame.
Large frame – around 85kg – somewhat lean. Ultra (cock) lean – 77-80kg.
Good post.
How long is the rest between sets?
Hi Esteban! I’m largely on the same page as Guille with this. I was going to write something off the top of my head, but then I realized that the source I learned this stuff from explains it better than I could. Hopefully this isn’t too long of an answer, and fingers crossed we don’t run into any copyright trouble or anything like that:
”Rest intervals will vary depending on your goals. If you’re training for building muscle or general fitness, one minute between sets is typical. That gives you enough time to recoup your energy and work capacity just enough to perform the next set without too much residual fatigue. You might need slightly longer (90–120 seconds) for large muscle groups (legs, back) in order to recover, regain strength and catch your breath. Athletes who are training for strength can benefit from extending rest between sets to as long as 3–4 minutes. This lets them hit each subsequent set with maximum strength, but it’s not so long that they start cooling off. In some cases, there are advantages to going in the opposite direction and reducing your rest intervals to as little as 20–30 seconds. Obviously, short rest periods between sets are a time saver. Doing more work in less time (increasing training density) also burns more calories in less time, it stimulates fat burning hormones, and it overloads the muscle, so it’s effective for hypertrophy even without heavy weights. The disadvantage is that short rest intervals limit the amount of weight you can use, so they’re not as conducive to maximum strength gains.”
So, pretty much as Guille already answered, and probably how Truth Seeker would put it too. Personally, I’ve always valued saving time in my training, which is why I’ve tended to use really short rest periods between sets—at least back in what I call my ‘bodybuilding days.’ But as I mentioned, when rest times drop too low, there’s a risk that the workout turns into more of a cardiovascular circuit session, which might not serve muscle growth as well. That said, I’m sure there are opinions and studies pointing in all directions on this!
One more thing I favored back in my bodybuilding days—and still recommend to many—is supersets and giant sets, or whatever you want to call them. The idea is to do two or more exercises back-to-back before taking a rest. This ramps up the intensity and cuts down the total workout time. I think it could be a pretty solid technique for this program too. It works for targeting the same muscle group—like doing two bicep moves in a row—or opposing muscle groups, like supersetting incline press with incline curls. Of course, there’s a slight risk here too: you might end up rushing through the program too fast and not fatiguing the muscles optimally. And to be honest, since this is Truth Seeker’s program, tweaking it with these changes means it’s not quite the same routine anymore! 😀
I have another question for you. Could you give an example of what your diet looks like?
Thank you!
Yes, I would like to know as well what the rest periods are between sets please.
Resting for 45 seconds to 1 minute 30 seconds at most would be more than enough… I think the idea is to give great intensity to these minimalist workouts…
1. CHEST, SHOULDERS AND TRICEPS
2. BICEPS AND BACK
3. LEGS
YOU DO NOT HAVE TO GO TO THE GYM, YOU CAN DO IT AT HOME WITH YOUR BODY WEIGHT.
Overhead tricep extensions are dangerous. They place far too much stress on the elbows. Please, do not perform them.
Nice article! What about the abs? Is there any routine for them?
Ani…en mi experiencia te puedo decir que no hace falta entrenarlos si
su finalidad es para la estética. Tengo 42 años, llevo más de 20 años si entrenarlos directamente con una rutina, osea no perdería el tiempo en una rutina de abdominales….te puedo decir que con la dieta y el entreno de fuerza es suficiente, yo para competir en fisicoculturismo natural llegué a estar a un 8 por ciento de grasa ajustando finamente la dieta, hoy me mantengo entre 10 y 14 por ciento todo el año sin tener que estar pendiente de alguna dieta, me gusta el ayuno intermitente…solo entrenos cortos y precisos como los que enseña buscador de la verdad…soy de argentina…saludos
Hey Ani! I’m with Guille on this – I’m 42 too, and even though I’ve never gotten close to 8% body fat, I’ve still seen great results without direct ab work. I posted a couple of pics on the forum last summer if you want to check them out – no Sly or Greek god vibes here, but the point is my routine’s super short and sweet, and I skip abs entirely.
I think it’s worth remembering that abs get a ton of indirect work pretty much always, as long as you’re doing the basics halfway decently. For example, I’ve learned to brace my core properly nowadays, and it gives my abs a solid workout during stuff like pushups or bodyweight triceps extensions, since you have to stay tight. Studies have even shown pullups are one of the best ab exercises out there – so you’re hitting them without even trying.
That said, if you’re into direct ab work, my go-to would be hanging leg raises. Back when I trained more, that’s what I mostly did for abs, and they worked great. So, it’s up with you – indirect stuff goes a long way, but those raises are a solid pick if you want something extra!
I agree with Sam… that exercise is brutal for the abdomen…
Hey Guille and Ani – yeah, as Guille said, hanging leg raises are brutal, and I probably should’ve flagged that more in my last comment. They’re awesome, but they might not be the perfect fit for this program. The Non-Max Impact routine is more about that focused, pump-style vibe with minimal fuss, and leg raises can feel a bit too complicated for that. Back when I did them, I treated them like a big lift: full focus, no other hanging bar stuff in the same session. They’re sneaky tough – online everyone claims to bang out hundreds, but in reality I’ve rarely seen folks do them properly.
For this program, something lighter like crunches might mesh better if you want direct ab work – keeps it simple. Planks could work too, though I’ve never bothered since pushups are basically moving planks, and I’m already doing those. Anyway, just some thoughts – leg raises rock, but they might be overkill here.
Hey Sam and Guille, thank you for your replies, I’ll take that into consideration. Thing is, I like boxing and martial arts, and I don’t really lift heavy weights because I don’t go to the gym, I workout in my little appartment, so it’s important for me to have really strong abs in order to protect myself from punches and all that.
Hi Ani,
I’m not an expert in boxing or martial arts, so I’ll share my thoughts with that in mind. I understand your focus is on building strong abs to protect yourself from punches, which makes a lot of sense given the demands of your sport.
The goals of boxing and bodybuilding are quite different, even if some of the training methods—like weight training or calisthenics—might overlap. For example, traditional bodybuilding often focuses on maximizing muscle size, which can sometimes hinder boxing performance. Larger muscles require more oxygen, potentially reducing endurance, which is critical in a sport like boxing where you need to stay agile and last through rounds. Another key difference is body fat. In bodybuilding, a low body fat percentage is often ideal for aesthetics, but in boxing, a slightly higher body fat level can act as a natural cushion against punches, offering some protection during a fight.
Since I’m not a specialist in this area, I’ll point you toward a resource that might help. I recommend an older book by Geoff Thompson called *Weight Training for the Martial Artist*. Despite the title, it includes a lot of calisthenics exercises and, if I recall correctly, specific programs for martial artists and boxers that focus on core strength—including abs. It could be a great fit for your goal of building strong abs to protect against punches. A few years ago, the text of the book was available online as plain text (though without pictures). The text is the most valuable part, and you can likely find demonstrations of the exercises on YouTube. While the book might feel a bit dated, I believe many of its principles are timeless—top boxers today still use similar training methods that were popular decades ago.
The book offers plenty of insights I hadn’t considered before. For example, it highlights how certain bodybuilding practices can conflict with martial arts:
*“Things to Avoid:
2) Try not to overdevelop the latissimus dorsi (lats) and certainly do not become a ‘lat spreader’; you’ll have seen this pose in muscle magazines and bodybuilding contests. It may look great on stage, but it pushes the arms away from the sides of your body in an unnatural manner, limiting certain combative movements.”*
One more thing: if you decide to add strength training to your routine, be mindful of the overall volume. It can easily creep up and tire you out unnecessarily, especially since you’re likely already doing some strength work as part of your boxing or martial arts training. Your top priority should be your sport, so if you start feeling fatigued, consider scaling back on the extra strength training.
I hope this resource helps you find the right ab-focused exercises for your boxing training!
Ani… based on my experience, I can tell you that there’s no need to train them if your goal is for aesthetics. I’m 42 years old, and I’ve been training them directly with a routine for over 20 years. I mean, I wouldn’t waste my time on an abdominal routine… I can tell you that diet and strength training are enough. To compete in natural bodybuilding, I got down to 8 percent body fat by fine-tuning my diet. Today, I stay between 10 and 14 percent all year round without having to follow a diet. I like intermittent fasting… just short, precise workouts like the ones Truth Seeker teaches… I’m from Argentina… Regards
That hanging abdominal exercise is brutal…sorry for my narration, sometimes it’s incomprehensible…I use a translator…I write in Spanish…greetings
Hola como estas?
Soy de Argentina también y me gustaría saber como es tu entrenamiento semanal y si es posible como te alimentas también.
Desde ya muchas gracias. Saludos!
Hola Esteban…me gusta entrenar intenso cuerpo completo…seleccionar ejercicios básicos….3 días a la semana…1 a 3 comidas al día…
I wanted to write without directly training them with a routine…sorry…writing a bit in a hurry…
Guille, gracias por las respuestas, todavia te quedas en Argentina? Vale la pena visitar a Arg or ya no, hablo de las mujeres y posibilidad de encontrar una buena (mas joven) mujer. Me han dicho que eran ciudades bastante buenas (como Cordoba) pero ya no desde que se ha desarrollado en una cultura mas femenista
que opinas, chico? gracias soy de eeuu
Hello friend…I live in Argentina…of course it’s worth it, there are beautiful cities and places to visit, and with money in dollars or euros, everything here is very cheap…I hope you get to know it…greetings.
I mean, it’s cheaper for you here…
Sounds good. Medium to high intensity with low volume moggs any high volume training style promoted by roided youtubber like Mike Israeltel, Nippard, Layne PHD Norton and so on..
Any workout that trains a muscle for more than 6-8 sets(8-10 reps) a week gives you that silly inflated look due the to all the water retention caused by constant inflammation. It gives you the illusion of progress and size, but when you stop training for 2 weeks the inflammation drops and you pee out the excess water.
Meanwhile on low volume your muscle size is a bit smaller, but pretty constant regardless of whether you missed 2-3 weeks of training. You don’t feel shitty all the time. Your testosterone levels are higher than cortisol flooded high volume bodybuilder wannabes. You full strength is available on demand all the time, because compared to high volume you are not in recovery mod all the time.
You nailed it bro-ski, and what’s more? It’s what we want to hear.
I’ve found that I just need to stretch more, that’s the real issue. I do exactly what you say, and I’m lean otherwise. Thanks.
Are you 3 days a week and dedicated for each body part? I’m lovin’ it