You don't need hours in the gym

Watch the video version here (<8 mins).

This is me in 2022 (left) vs 2024 (right).

Leaner, more muscular, all in under 15 minutes a day and very easy to maintain.

So today I wanna show you everything I do and how you can too.

Starting with my 4 day workout split, done every day, which can be altered to suit your needs and skill level.

• Day 1 - Chest and Mid Back

• Day 2 - Biceps And Shoulders

• Day 3 - Triceps And Hamstrings

• Day 4 - Quads, Calves And Lats

But there's 3 things I do for every exercise to make every rep count:

1. Warm up for 1-2 reps at 30-50% lighter weight (than the working set)

2. Perform one heavy working set, done to failure.

3. To “future proof” gains, without resting, do a combination of myo reps and drop sets.

I talk more about this later and how it can help you maximize results despite a shorter workout time.

DAY 1

Exercise 1 - Incline bench press

According to science, works all 3 parts of the chest - upper, middle and lower - for a fuller looking chest.

Common mistake - drop the weight onto your chest and bounce it back up

Instead, for max results - control the weight down to the top of your chest for 1-2 seconds.

After incline bench, I rest for 2-3 minutes

Exercise 2 - Chin Ups

Working my rhomboids and mid trap for a thicker and more defined back.

Common mistake - round your back on the way up which takes the tension off the targeted muscles.

Instead for max results -

1) Do as many as you can with good form even if it means only going halfway up on the final rep.

2) Pull your shoulder blades down and back to initiate the movement, pull the bar to the top of your chest, then control yourself down for 1-2 seconds until you feel a stretch in your lats and repeat.

DAY 2

Exercise 1 - Bicep Curls

Common mistake - swing the weight up using  momentum which takes the tension off the biceps.

Instead - focus on contracting and isolating the bicep as much as you can.

Exercise 2 - Overhead Press

Working the shoulders and then superset with Lateral Raises for building broader shoulders

Common mistake (overhead press) - only work the top half of the movement, highly ineffective

Instead - control the weight all the way down until your hands are inline with the top of your chest, feel your shoulders stretch, then force it up without fully locking out your elbows and repeat.

DAY 3

Exercise 1 - Skull crush

Working the triceps, which helps to build mass in your arms.

Common mistake - short range of motion.

Instead for maximum results - control the bar down past the top of your head, feel your triceps stretch, then force the bar up to starting, keeping your upper arm fixed throughout.

Exercise 2 - Romanian Deadlifts

Working the hamstrings.

A slow but deadly mistake - round your shoulders and jerk the weight up using your lower back.

Instead to avoid injury and maximize results - pull your shoulders down and back to ensure a flat back, chest up, and come into standing by driving your heels into the ground. Then reverse the movement, running the bar along your thighs, controlling the bar down to your shins and repeat.

DAY 4

Exercise 1 & 2 - Squats (working quads)

Several common and potentially fatal mistakes - bouncing at the bottom, knees caving inwards, too much weight on toes and not getting to an optimal depth.

Instead - from standing, brace your core, control the weight down, pushing your hips back to maintain weight on heels, leaning forward, back flat, chest up, slight pause when your legs are parallel to the floor, push your heels into the ground while pushing your knees out in line with your toes, drive your hips forward and return to standing with a slight bend in your knees. And repeat.

It's a lot to think about - but it's not an easy exercise so just practice.

Without resting - I do Barbell Calf Raise, then rest 2-3 minutes.

Exercise 3 - Pull Ups

Working lats for the V Taper look.

Common mistake - round your shoulders on the way up

For max results - from hanging, engage the lats by pulling your shoulder blades down and back, chest up, pull the bar to the top of your chest, then control yourself down, feeling a stretch in your lats and arms and repeat.

Nutrition and Diet

But how do you eat to:

• Feel great with high energy

• Fuel your muscles for growth and

• Without spending hours in the kitchen and in your head?

Here are 4 simple yet key principles I apply every day (that no one really talks about):

1. Protein

Most fitubers tell you to eat an insane amount of protein.

But for the past 10 years I've been able to build muscle with as little as 0.8 grams of protein per kg of bodyweight per day.

(Aka. the minimum protein you need for a healthy body)

Eg. If you're 70kg, you'll need at least 56 grams of protein per day.

Any more is a plus!

2. 3rds Rule

“But how do you know what goes on your plate and how much?”

The 3rds Rule: 1/3 carbs, 1/3 vegetables and 1/3 protein.

This covers all bases for energy, vitamins and minerals and protein for muscle building and recovery (respectively).

Keeping in mind - the minimum protein you should aim for each day.

3. Automate Your Nutrition

“But I'm not quite sure what to cook?”

This often leads to resorting to eating take out or 2 min noodles - which leads to bad health and low energy in the gym and daily life.

Instead - plan one day every week, where you shop and cook for (at least) the next 5 days.

Which brings me to this next point about what to cook and eat -

4. Eat More, Not Less

Most people trying to lose the gut naturally eat less and restrict their calories - only to say “Diet starts Monday”

Ironically - there's a way to eat more while still being able to achieve your body goals

And without having to count calories or macros or even weigh your food

This can be achieved by eating mostly ‘wholefoods’ - foods lower in calories and higher in nutrition.

Foods like fruits, vegetables, legumes, seeds and grains (ie. foods that grow in the ground)

Take a plant based lasagne for example versus a meat based one - calories are much lower, there's more fibre and other essential nutrients. 

Plus, it's better for you, the planet and the animals.

So forget restrictions. Instead - make simple swaps that actually allow you to eat more while becoming leaner.

Worst case, just pivot.

Mindset and Motivation

The thing everyone wants more of, but simply can't find.

The reality is - motivation is temporary. It only comes after you take action and see progress in the mirror or in your numbers.

Research shows - people who track their progress are more likely to stay consistent in the gym (vs just rocking up and lifting whatever they feel like).

For the past decade - I've managed to stay relatively consistent simply because I've tracked my numbers on my phone.

And then aim to improve each time (ie. lift one more rep than last time or a slightly heavier weight).

Lift, track, improve, fail, learn and repeat.

Minimalist Training Techniques

“But don't you need to workout more in order to build more muscle?”

Not really.

There are 5 crucial “must-do” minimalist training techniques I use (most lifters don't know about)

#1 Myo Reps

They're an absolute game changer because when applying this… Every single rep becomes highly effective.

You’ll know because they feel harder.

Plus, almost no time is added to your workouts.

How it works:

• After your last set of, say, Bicep Curls 

• Rest for 4-10 seconds

• Then do as many reps as you can

• Thats one mini set - for best results, repeat for 3-5 mini sets

#2 Drop Sets

These are great for gains because they increase the time under tension - a key muscle building principle.

How it works:

• After your last set of, say, bicep curls 

• Immediately reduce the weight

• Then do as many reps as you can until failure

#3 “True” Failure

This is a non-negotiable and you'll see every pro bodybuilder do this.

It really challenges your muscles and forces them to adapt and grow.

How it works:

• For every exercise, do as many reps as you can

• Stop only when you can't perform another rep with good form

#4 Working the Negative

An interesting, yet crucial and effective method that causes microscopic tears in your muscles.

In response, they repair and rebuild, and over time, lead to more muscle and strength gains.

How it works:

• During the lowering phase of a lift, instead of letting the weight fall, try and control the weight down for (at least) 1-2 seconds

Examples:

• Lowering the weight in a bicep curl

• Lowering the bar in a bench press or

• Lowering your body during a pull up

Tying it all together

So how does this all tie together?

First - you've got the program as the base layer

Second - by adding myo reps and drop sets you're essentially adding layers to the “cake”

Third - by making sure you're “working the negative” and going to “true failure”, that's the icing on the cake.

By having all of these in place, you're creating an aesthetic body that keeps improving (without spending hours in the gym)

You’re also practicing a life changing habit - making small daily improvements towards achieving a seemingly hard goal.

“Tiny actions lead to insane results over time”

If you want instant access to my more advanced minimalist training programs, upcoming courses, challenges, exclusive content as well as work directly with me, upgrade to “The Essentials” tier to support me in supporting you.

Take care and speak soon,

Anthony Minimal

Ps. if you feel stuck and you have a burning question regarding exercise, nutrition or mindset, hit reply and I’ll reply the first 3 people in complete detail.