Your quiz recommends this program!
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What's new?
Each workout uses just 1-2 hard sets per exercise, often taken to failure. This high-intensity, low-volume approach cuts out the fluff and delivers serious results, especially effective when training in a caloric deficit.
The 12-week program is divided into two 6-week blocks:
- Block 1: Focus on intensity, consistency, and foundational effort.
- Block 2: Introduces advanced intensity techniques like drop sets and myo-reps to push progress further.
You'll choose between the 4-day, Full Body / Upper / Lower / Arms + Delts split, along with the 5-day, Upper / Lower / Upper / Lower / Arms + Delts split. Each workout lasts about 45 minutes. Perfect for busy lifters or anyone who wants to train hard without living in the gym.
Designed during my fat-loss phase, this program is built to maximize muscle retention. But, for those at maintenance or in a surplus, this is still designed to maximize efficiency and produce excellent results.
What's included
A 12-week, low-volume, high-intensity training plan built for maximum results in minimal time.
Train 4 or 5 days per week with 45-minute sessions, using just 1–2 hard sets per exercise—often taken to failure.
The program is split into two 6-week blocks, introducing advanced intensity techniques in Block 2 to ensure progression.
Perfect for lifters cutting, short on time, or simply looking to train smarter—not longer.
Along with your 12-week Min-Max PDF, you’re getting a fully interactive Excel tracking sheet that lets you log your weight and reps for every single set—across every workout.
No more wasted sets. No more spinning your wheels.
This tool ensures you're training with purpose—measuring effort, tracking progress, and making real gains week after week, even in a deficit.
Whether you’re cutting, maintaining, or bulking, this is more than a program—it’s a system built to help you train harder, smarter, and more efficiently.
- Full video demos for every exercise—click to watch and learn perfect form.
- Precise warmups, sets, reps, rest times, and RIR targets included.
- Substitution options provided for every movement—swap based on equipment or preference.
- Backed by science—explains why low-volume, high-effort training works (with studies to prove it).
What you will need
This program is designed with hypertrophy as the primary goal, so you’ll notice a strong focus on machine and cable exercises. These tools help maximize muscle tension and joint stability, which are key factors for growth.
That said, I understand that not everyone has access to every machine or cable setup. No worries—every exercise includes barbell and dumbbell alternatives that provide the same muscle-building stimulus. The substitutions ensure you can stick to the program no matter what equipment you have.
To run the program exactly as intended, a well-equipped commercial gym with standard machines and a cable stack is ideal. But if you’re training at home or have a more limited setup, you can absolutely make it work with just an adjustable bench, a pull-up bar, and some dumbbells—provided you’re open to smart exercise swaps.
Dumbbells
Barbell
Pull-Up Bar
Adjustable Bench