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What's new?
Most exercises are now taken to failure on the first working set instead of the last. This improves strength tracking, creates a clear performance benchmark, and ensures every set delivers meaningful stimulus.
The 12-week program is divided into two 6-week blocks:
- Block 1: Focus on consistency, execution, and intensity.
- Block 2: Introduces advanced last-set intensity techniques (drop sets, myo-reps, static holds).
- 4-day split: Upper / Lower / Push / Pull
- 5-day split: Upper / Lower / Push / Pull / Arms
- Push days include a quad movement. Pull days include a hip hinge. Each workout lasts about 45 minutes.
Designed to maximize muscle retention during fat loss, while still producing excellent results at maintenance or in a surplus.
What's included
A 12-week, low-volume, high-intensity training plan built for maximum results with minimal time investment.
Train 4 or 5 days per week with ~45-minute sessions, using just 1–2 hard working sets on most exercises, often taken to 0–1 reps in reserve.
The program is split into two 6-week blocks, with Block 2 introducing advanced intensity techniques to ensure continued progress.
Ideal for lifters who are cutting, short on time, or simply want to train smarter, not longer.
Along with your 12-week Min-Max Phase 2 PDF, you’ll receive a fully interactive Excel tracking sheet that allows you to log weight and reps for every set, across every workout.
No wasted sets.
No guessing.
No spinning your wheels.
This program ensures you’re training with purpose: tracking performance, measuring effort, and progressing week after week.
Whether you’re cutting, maintaining, or gaining, this is more than a program. It’s a structured system for efficient, sustainable progress.
If you want to track your workouts in an app, simply import the excel spreadsheet that comes with the program into MacroFactor Workouts. Get a 7 day free trial on the App Store or Google Play.
Full video demos for every exercise, clickable directly inside the program.
Precise warm-ups, sets, reps, rest periods, and RIR targets included.
Two substitution options provided for every exercise.
Backed by science: explains why low-volume, high-effort training works, especially in recovery-constrained phases.
What you will need
This program is designed with hypertrophy as the primary goal, which is why there is a default emphasis on machine and cable-based exercises.
However, every exercise includes dumbbell and barbell substitution options that provide a comparable muscle-building stimulus.
To run the program exactly as written, access to a commercial gym with standard machines and cables is ideal. However, the program can absolutely be run in a home gym setup using an adjustable bench, dumbbells, and a pull-up bar (provided you’re willing to use the included substitutions).
Dumbbells
Barbell
Pull-Up Bar
Adjustable Bench