The Minimum

Squat, bench, row. Three days a week beats none.

1. 1
   Barbell Back Squat 3×5-8

   Same weight all three sets. Add 5 lb next week.

   or 8 other ways to do it

2. 2
   Barbell Bench Press 3×5-8

   Feet planted, shoulder blades pinched.

   or 6 other ways to do it

3. 3
   Barbell Row 3×8-10

   Match your bench reps. Keep the ratio honest.

   or 10 other ways to do it

4. 4
   Lying Leg Curl 3×10-12

   Quads got squats. Hamstrings get this.

   or 5 other ways to do it

5. 5
   Dumbbell Lateral Raise 3×12-15

   Two minutes of work that changes your silhouette.

   or 4 other ways to do it

6. 6
   Weighted Plank 3×45s

   Straight line from ear to ankle.

   or 4 other ways to do it

Deadlift, overhead press, chin-up.

1. 1
   Conventional Deadlift 3×5

   Three heavy sets. Stop the second the back rounds.

   or 8 other ways to do it

2. 2
   Standing Barbell Overhead Press 3×6-10

   Head through at lockout.

   or 7 other ways to do it

3. 3
   Lat Pulldown 3×8-12

   Band assist beats a half rep.

   or 7 other ways to do it

4. 4
   Barbell Reverse Lunge 3×10 each

   Walking if you have the floor, in place if you don't.

   or 5 other ways to do it

5. 5
   Rope Triceps Pushdown 3×12-15

   Rope. Split at the bottom.

   or 4 other ways to do it

6. 6
   Cable Crunch 3×15-20

   Slow. Anyone can flail.

   or 5 other ways to do it

Front squat, incline, row, thrust.

1. 1
   Barbell Front Squat 3×6-8

   Cross-arm grip is fine. Elbows still stay up.

   or 5 other ways to do it

2. 2
   Incline Barbell Press 3×8-12

   Control the negative for three seconds.

   or 6 other ways to do it

3. 3
   Barbell Row 3×10-12

   Pull with the elbows, not the hands.

   or 10 other ways to do it

4. 4
   Barbell Hip Thrust 3×10-12

   Feet where your shins go vertical at the top.

   or 5 other ways to do it

5. 5
   Barbell Curl 3×10-12

   Last set, cheat the way up, fight the way down.

   or 6 other ways to do it

6. 6
   Farmer's Walk 3×40m

   Heavy. Walk tall, don't shrug.

   or 8 other ways to do it