ur feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   23 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 49 ---
WEEK 7 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 1 3 2 0 2 0 0 2 1 N/A 1 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body Block 2 Deload Week 1-2 Rest Days The Min-Max Program   25 Trac k ing Loa d   an d   Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 51 ---
WEEK 7 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 1 3 2 1 1 0 2 1 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   27 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 53 ---
WEEK 8 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   29 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 55 ---
WEEK 8 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   31 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 57 ---
WEEK 9 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   33 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 59 ---
WEEK 9 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   35 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 61 ---
WEEK 10 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   37 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 62 ---
WEEK 10 1-Arm Cable Pulldown Chest-Supported DB Row Cable Shrug-In DB Bench Press Machine Lateral Raise Machine Crunch Reverse Cable Crossover Close-Grip Pull-Up Chest-Supported Machine Row Barbell Shrug Smith Machine Bench Press DB Lateral Raise Weighted Crunch Lying Reverse DB Flye 2-3 min 2-3 min 1-2 min 3-5 min 1-2 min 1-2 min 1-2 min 1 1 0 1 0 0 0 0 0 N/A 0 0 0 N/A 8-10 8-10 6-8 8-10 8-10 6-8 8-10 2 2 1 2 2 2 1 2-3 2-3 1-2 2-4 0-1 0-1 0-1 Close-Grip Lat Pulldown Chest-Supported T-Bar Row Machine Shrug Machine Chest Press High-Cable Lateral Raise Cable Crunch 1-Arm Reverse Pec Deck Lengthened Partials (Extend Set) Two Drop Sets
 (~25% per) N/A Weighted Static Hold (30 sec) N/A N/A N/A Lean back by ~15 °   and drive your elbows down as you s q uee z e your shoulder blades together .   This should   f eel like a mix o f   lats and mid-traps .  Flare elbows out at roughly 45 °   and s q uee z e your shoulder blades together hard at the top o f   each rep .  Think about shrugging   " up to your ears ".   Use straps ,   i f   possible .  1 second pause at the bottom o f   each rep while maintaining tension on the pecs .  Set the cable at roughly hip height .   Let your hand go slightly past your midline at the bottom o f   each rep to get a deep stretch on the side delt .  Sweep the weight out to create the largest semi-circle possible with your arm .  Round your lower back as you crunch .   Maintain a mind-muscle connection with your 6-pack . Exercise   Last-Set Intensity Technique Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Re p
  Ran g e   RI R
 ( Set 1 )   RI R
 ( Set 2 )  Rest  Upper The Min-Max Program   38  Trac k in g   Loa d   an d   Reps   F ai l ure ?  SET 1  l O AD   RE P S SET 2 LO AD   RE P S

--- PAGE 63 ---
WEEK 10 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   39 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 64 ---
WEEK 10 Standing DB Curl Skull Crusher Preacher Hammer Curl Close Grip Dip N/A EZ-Bar Curl N/A N/A DB Lateral Raise Incline DB Curl Overhead DB Triceps Extension DB Hammer Curl Seated Dip Machine Cable Wrist Curl Barbell Curl N/A Cable Wrist Extension High-Cable Lateral Raise 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 0 0 0 0 0 0 0 0 0 0 0 N/A 0 0 N/A 0 0 0 6-8 8-10 8-10 8-10 8-10 6-8 N/A 8-10 8-10 2 2 1 2 2 1 2 2 2 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 Bayesian Cable Curl Overhead Cable Triceps Extension Modified Zottman Curl Cable Triceps Kickback DB Wrist Curl Alternating DB Curl Dead Hang (optional) DB Wrist Extension Machine Lateral Raise N/A N/A N/A Two Drop Sets
 (~25% per) N/A Two Drop Sets
 (~25% per) N/A N/A Myo-reps As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.  F eel a deep stretch on the triceps throughout the entire negative. Hammer curl on the way up and supinated curl (palms up) on the way down. Keep your upper arm behind your torso throughout the ROM. Smooth, controlled reps. Smooth, controlled reps. Slow, controlled reps ! F ocus on s q uee z ing your side delt to move the weight. Try to add a few more seconds each week ! Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Arms/Delts 1-2 Rest Days The Min-Max Program   40 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 65 ---
WEEK 11 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   41 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 66 ---
WEEK 11 1-Arm Cable Pulldown Chest-Supported DB Row Cable Shrug-In DB Bench Press Machine Lateral Raise Machine Crunch Reverse Cable Crossover Close-Grip Pull-Up Chest-Supported Machine Row Barbell Shrug Smith Machine Bench Press DB Lateral Raise Weighted Crunch Lying Reverse DB Flye 2-3 min 2-3 min 1-2 min 3-5 min 1-2 min 1-2 min 1-2 min 1 1 0 1 0 0 0 0 0 N/A 0 0 0 N/A 8-10 8-10 6-8 8-10 8-10 6-8 8-10 2 2 1 2 2 2 1 2-3 2-3 1-2 2-4 0-1 0-1 0-1 Close-Grip Lat Pulldown Chest-Supported T-Bar Row Machine Shrug Machine Chest Press High-Cable Lateral Raise Cable Crunch 1-Arm Reverse Pec Deck Lengthened Partials (Extend Set) Two Drop Sets
 (~25% per) N/A Weighted Static Hold (30 sec) N/A N/A N/A Lean back by ~15 °   and drive your elbows down as you s q uee z e your shoulder blades together .   This should   f eel like a mix o f   lats and mid-traps .  Flare elbows out at roughly 45 °   and s q uee z e your shoulder blades together hard at the top o f   each rep .  Think about shrugging   " up to your ears ".   Use straps ,   i f   possible .  1 second pause at the bottom o f   each rep while maintaining tension on the pecs .  Set the cable at roughly hip height .   Let your hand go slightly past your midline at the bottom o f   each rep to get a deep stretch on the side delt .  Sweep the weight out to create the largest semi-circle possible with your arm .  Round your lower back as you crunch .   Maintain a mind-muscle connection with your 6-pack . Exercise   Last-Set Intensity Technique Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Re p
  Ran g e   RI R
 ( Set 1 )   RI R
 ( Set 2 )  Rest  Upper The Min-Max Program   42  Trac k in g   Loa d   an d   Reps   F ai l ure ?  SET 1  l O AD   RE P S SET 2 LO AD   RE P S

--- PAGE 67 ---
WEEK 11 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   43 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 68 ---
WEEK 11 Standing DB Curl Skull Crusher Preacher Hammer Curl Close Grip Dip N/A EZ-Bar Curl N/A N/A DB Lateral Raise Incline DB Curl Overhead DB Triceps Extension DB Hammer Curl Seated Dip Machine Cable Wrist Curl Barbell Curl N/A Cable Wrist Extension High-Cable Lateral Raise 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 0 0 0 0 0 0 0 0 0 0 0 N/A 0 0 N/A 0 0 0 6-8 8-10 8-10 8-10 8-10 6-8 N/A 8-10 8-10 2 2 1 2 2 1 2 2 2 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 Bayesian Cable Curl Overhead Cable Triceps Extension Modified Zottman Curl Cable Triceps Kickback DB Wrist Curl Alternating DB Curl Dead Hang (optional) DB Wrist Extension Machine Lateral Raise N/A N/A N/A Two Drop Sets
 (~25% per) N/A Two Drop Sets
 (~25% per) N/A N/A Myo-reps As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.  F eel a deep stretch on the triceps throughout the entire negative. Hammer curl on the way up and supinated curl (palms up) on the way down. Keep your upper arm behind your torso throughout the ROM. Smooth, controlled reps. Smooth, controlled reps. Slow, controlled reps ! F ocus on s q uee z ing your side delt to move the weight. Try to add a few more seconds each week ! Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Arms/Delts 1-2 Rest Days The Min-Max Program   44 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 69 ---
WEEK 12 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   45 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 70 ---
WEEK 12 1-Arm Cable Pulldown Chest-Supported DB Row Cable Shrug-In DB Bench Press Machine Lateral Raise Machine Crunch Reverse Cable Crossover Close-Grip Pull-Up Chest-Supported Machine Row Barbell Shrug Smith Machine Bench Press DB Lateral Raise Weighted Crunch Lying Reverse DB Flye 2-3 min 2-3 min 1-2 min 3-5 min 1-2 min 1-2 min 1-2 min 1 1 0 1 0 0 0 0 0 N/A 0 0 0 N/A 8-10 8-10 6-8 8-10 8-10 6-8 8-10 2 2 1 2 2 2 1 2-3 2-3 1-2 2-4 0-1 0-1 0-1 Close-Grip Lat Pulldown Chest-Supported T-Bar Row Machine Shrug Machine Chest Press High-Cable Lateral Raise Cable Crunch 1-Arm Reverse Pec Deck Lengthened Partials (Extend Set) Two Drop Sets
 (~25% per) N/A Weighted Static Hold (30 sec) N/A N/A N/A Lean back by ~15 °   and drive your elbows down as you s q uee z e your shoulder blades together .   This should   f eel like a mix o f   lats and mid-traps .  Flare elbows out at roughly 45 °   and s q uee z e your shoulder blades together hard at the top o f   each rep .  Think about shrugging   " up to your ears ".   Use straps ,   i f   possible .  1 second pause at the bottom o f   each rep while maintaining tension on the pecs .  Set the cable at roughly hip height .   Let your hand go slightly past your midline at the bottom o f   each rep to get a deep stretch on the side delt .  Sweep the weight out to create the largest semi-circle possible with your arm .  Round your lower back as you crunch .   Maintain a mind-muscle connection with your 6-pack . Exercise   Last-Set Intensity Technique Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Re p
  Ran g e   RI R
 ( Set 1 )   RI R
 ( Set 2 )  Rest  Upper The Min-Max Program   46  Trac k in g   Loa d   an d   Reps   F ai l ure ?  SET 1  l O AD   RE P S SET 2 LO AD   RE P S

--- PAGE 71 ---
WEEK 12 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   47 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 72 ---
WEEK 12 Standing DB Curl Skull Crusher Preacher Hammer Curl Close Grip Dip N/A EZ-Bar Curl N/A N/A DB Lateral Raise Incline DB Curl Overhead DB Triceps Extension DB Hammer Curl Seated Dip Machine Cable Wrist Curl Barbell Curl N/A Cable Wrist Extension High-Cable Lateral Raise 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 0 0 0 0 0 0 0 0 0 0 0 N/A 0 0 N/A 0 0 0 6-8 8-10 8-10 8-10 8-10 6-8 N/A 8-10 8-10 2 2 1 2 2 1 2 2 2 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 Bayesian Cable Curl Overhead Cable Triceps Extension Modified Zottman Curl Cable Triceps Kickback DB Wrist Curl Alternating DB Curl Dead Hang (optional) DB Wrist Extension Machine Lateral Raise N/A N/A N/A Two Drop Sets
 (~25% per) N/A Two Drop Sets
 (~25% per) N/A N/A Myo-reps As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.  F eel a deep stretch on the triceps throughout the entire negative. Hammer curl on the way up and supinated curl (palms up) on the way down. Keep your upper arm behind your torso throughout the ROM. Smooth, controlled reps. Smooth, controlled reps. Slow, controlled reps ! F ocus on s q uee z ing your side delt to move the weight. Try to add a few more seconds each week ! Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Arms/Delts 1-2 Rest Days The Min-Max Program   48 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 76 ---
24 The Min-Max Program Q: Q: Q: Q: A: A: A: A: I’m not getting sore from my workouts. Is the program not working?

 Muscle soreness isn’t required for hypertrophy. Nor is it a reliable sign of an effective workout. Plenty of activities can make your muscles sore—running a marathon, for example—without providing any stimulus for muscle growth. In fact, reduced soreness over time can be a good thing, as it suggests your body is adapting and recovering. If you’re pushing yourself hard, executing the exercises with good form, and training consistently, you don’t need to chase soreness.

 Why is there such little exercise variation from week to week?

 I keep exercises constant for two reasons: to allow you to master form and technique, and to ensure progression. Changing exercises from week to week makes both less likely, which limits your results.

 Can I run this program more than once?

 Yes! After Week 12, you can loop back to Week 1.

 What if I can only train 3 times per week?

 You can do the 4-day version of the program, carrying the remaining workout to the following week. In that case, you’ll need more than 12 weeks to complete the program. Just do the workouts in the order shown, and don’t skip any of them.

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--- PAGE 14 ---
11 The Min-Max Program Training blocks Training split Workout duration Volume Effort Exercise substitutions Equipment The 12-week program is split into two 6-week blocks.

 You’ll take most working sets (another way to describe hard sets) to RIR 0 or 1. Each exercise includes two suggested options. But those are by no means your only choices. Feel free to swap in any movement that works the same muscles in the same movement pattern. I based the program on equipment you’ll find in most commercial gyms. But if your gym doesn’t have a specific machine or apparatus, or you train at home with limited options, just make the appropriate substitution. There are 4 workouts per week: Full Body / Upper / Lower / Arms + Delts Each session should take about 45 minutes, although it will vary with warm-up time and rest between sets. You’ll do 4 to   9   sets per week for most muscle groups .
  You’ll do 2- 3   sets for abs and calves Both blocks begin with a lighter week, in which you’ll do most sets to RIR 1 or 2, rather than RIR 0 or 1 .
  Block 2 introduces intensity techniques on the last set.

--- PAGE 22 ---
19 The Min-Max Program H a m s t r i n g s
 Your hamstrings get 4 sets per week, using these exercises: G l u t e s
 Your glutes get 7 sets per week, using these exercises: C a l v e s
 You’ll hit your calves with 3 sets per week, using this exercise: A b s
 Finally, your abs get 2 sets per week, using this exercise:  Lying leg curl - 2 sets
 Barbell RDL - 2 sets Standing calf raise - 3 sets Cable crunch - 2 sets Squat (your choice) - 2 sets
 Barbell RDL - 2 sets
 Machine hip thrust - 2 sets
 Leg press - 1 set

--- PAGE 24 ---
The Min-Max Program   i Due to the lower volume in this program, it's essential that you approach each set with focused intent and high effort.

 Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard.

 In the program, I use Reps In Reserve (RIR) to indicate which sets you should take to failure. An RIR of 0 means you hit failure (zero reps in the tank). An RIR of 1 means you stop 1 rep shy of failure.

 For heavy compound lifts like the Squat, Barbell Incline Press, Leg Press, and Smith Machine Lunge, an RIR of 0 means you couldn’t complete another rep, but for safety you don't need to actually attempt and fail the final rep unless you want to.

 For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail. Start each workout with about 5 minutes of light cardio to raise your core body temperature.

 Each exercise includes the recommended number of exercise-specific warm-up sets, which should be light and not fatiguing.

 For a more detailed breakdown of warm-up protocols, refer to page 13. IMPORTANT PROGRAM NOTES WARM-UP PROTOCOL PLEASE READ BEFORE STARTING!

--- PAGE 25 ---
WEEK 1 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 1 3 2 0 2 0 0 2 1 N/A 1 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body BLOCK 1 INTRO WEEK 1-2 Rest Days The Min-Max Program   1 Trac k ing Loa d   an d   Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 26 ---
WEEK 1 1-Arm Cable Pulldown Chest-Supported DB Row Cable Shrug-In DB Bench Press Machine Lateral Raise Machine Crunch Reverse Cable Crossover Close-Grip Pull-Up Chest-Supported Machine Row Barbell Shrug Smith Machine Bench Press DB Lateral Raise Weighted Crunch Lying Reverse DB Flye 2-3 min 2-3 min 1-2 min 3-5 min 1-2 min 1-2 min 1-2 min 2 2 1 2 1 1 0 1 1 N/A 1 0 0 N/A 8-10 8-10 6-8 8-10 8-10 6-8 8-10 2 2 1 2 2 2 1 2-3 2-3 1-2 2-4 0-1 0-1 0-1 Close-Grip Lat Pulldown Chest-Supported T-Bar Row Machine Shrug Machine Chest Press High-Cable Lateral Raise Cable Crunch 1-Arm Reverse Pec Deck N/A N/A N/A N/A N/A N/A N/A Lean back by ~15° and drive your elbows down as you squeeze your shoulder blades together. This should feel like a mix of lats and mid-traps. Flare elbows out at roughly 45° and squeeze your shoulder blades together hard at the top of each rep. Think about shrugging   " up to your ears " . Use straps ,   if possible. 1 second pause at the bottom of each rep while maintaining tension on the pecs. Set the cable at roughly hip height. Let your hand go slightly past your midline at the bottom of each rep to get a deep stretch on the side delt. Sweep the weight out to create the largest semi-circle possible with your arm. Round your lower back as you crunch. Maintain a mind-muscle connection with your 6-pack.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Upper The Min-Max Program   2 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 27 ---
WEEK 1 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 1 3 2 1 1 0 2 1 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   3 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 28 ---
WEEK 1 Standing DB Curl Skull Crusher Preacher Hammer Curl Close Grip Dip N/A EZ-Bar Curl N/A N/A DB Lateral Raise Incline DB Curl Overhead DB Triceps Extension DB Hammer Curl Seated Dip Machine Cable Wrist Curl Barbell Curl N/A Cable Wrist Extension High-Cable Lateral Raise 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1 1 0 1 1 0 0 1 1 0 0 N/A 0 0 N/A 0 0 0 6-8 8-10 8-10 8-10 8-10 6-8 N/A 8-10 8-10 2 2 1 2 2 1 2 2 2 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 Bayesian Cable Curl Overhead Cable Triceps Extension Modified Zottman Curl Cable Triceps Kickback DB Wrist Curl Alternating DB Curl Dead Hang (optional) DB Wrist Extension Machine Lateral Raise N/A N/A N/A N/A N/A N/A N/A N/A N/A As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep. Feel a deep stretch on the triceps throughout the entire negative. Hammer curl on the way up and supinated curl (palms up) on the way down. Keep your upper arm behind your torso throughout the ROM. Smooth, controlled reps. Smooth, controlled reps. Slow, controlled reps !  Focus on s q uee z ing your side delt to move the weight. Try to add a few more seconds each week ! Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Arms/Delts 1-2 Rest Days The Min-Max Program   4 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 29 ---
WEEK 2 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   5 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 31 ---
WEEK 2 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   7 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 33 ---
WEEK 3 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   9 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 35 ---
WEEK 3 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   11 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 37 ---
WEEK 4 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   13 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 39 ---
WEEK 4 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   15 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 41 ---
WEEK 5 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   17 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 43 ---
WEEK 5 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   19 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 45 ---
WEEK 6 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   21 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 47 ---
WEEK 6 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   23 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 49 ---
WEEK 7 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 1 3 2 0 2 0 0 2 1 N/A 1 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body Block 2 Deload Week 1-2 Rest Days The Min-Max Program   25 Trac k ing Loa d   an d   Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 51 ---
WEEK 7 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 1 3 2 1 1 0 2 1 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise N/A N/A N/A N/A N/A Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   27 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 53 ---
WEEK 8 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   29 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 55 ---
WEEK 8 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   31 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 57 ---
WEEK 9 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   33 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 59 ---
WEEK 9 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   35 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 61 ---
WEEK 10 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   37 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 62 ---
WEEK 10 1-Arm Cable Pulldown Chest-Supported DB Row Cable Shrug-In DB Bench Press Machine Lateral Raise Machine Crunch Reverse Cable Crossover Close-Grip Pull-Up Chest-Supported Machine Row Barbell Shrug Smith Machine Bench Press DB Lateral Raise Weighted Crunch Lying Reverse DB Flye 2-3 min 2-3 min 1-2 min 3-5 min 1-2 min 1-2 min 1-2 min 1 1 0 1 0 0 0 0 0 N/A 0 0 0 N/A 8-10 8-10 6-8 8-10 8-10 6-8 8-10 2 2 1 2 2 2 1 2-3 2-3 1-2 2-4 0-1 0-1 0-1 Close-Grip Lat Pulldown Chest-Supported T-Bar Row Machine Shrug Machine Chest Press High-Cable Lateral Raise Cable Crunch 1-Arm Reverse Pec Deck Lengthened Partials (Extend Set) Two Drop Sets
 (~25% per) N/A Weighted Static Hold (30 sec) N/A N/A N/A Lean back by ~15 °   and drive your elbows down as you s q uee z e your shoulder blades together .   This should   f eel like a mix o f   lats and mid-traps .  Flare elbows out at roughly 45 °   and s q uee z e your shoulder blades together hard at the top o f   each rep .  Think about shrugging   " up to your ears ".   Use straps ,   i f   possible .  1 second pause at the bottom o f   each rep while maintaining tension on the pecs .  Set the cable at roughly hip height .   Let your hand go slightly past your midline at the bottom o f   each rep to get a deep stretch on the side delt .  Sweep the weight out to create the largest semi-circle possible with your arm .  Round your lower back as you crunch .   Maintain a mind-muscle connection with your 6-pack . Exercise   Last-Set Intensity Technique Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Re p
  Ran g e   RI R
 ( Set 1 )   RI R
 ( Set 2 )  Rest  Upper The Min-Max Program   38  Trac k in g   Loa d   an d   Reps   F ai l ure ?  SET 1  l O AD   RE P S SET 2 LO AD   RE P S

--- PAGE 63 ---
WEEK 10 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   39 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 64 ---
WEEK 10 Standing DB Curl Skull Crusher Preacher Hammer Curl Close Grip Dip N/A EZ-Bar Curl N/A N/A DB Lateral Raise Incline DB Curl Overhead DB Triceps Extension DB Hammer Curl Seated Dip Machine Cable Wrist Curl Barbell Curl N/A Cable Wrist Extension High-Cable Lateral Raise 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 0 0 0 0 0 0 0 0 0 0 0 N/A 0 0 N/A 0 0 0 6-8 8-10 8-10 8-10 8-10 6-8 N/A 8-10 8-10 2 2 1 2 2 1 2 2 2 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 Bayesian Cable Curl Overhead Cable Triceps Extension Modified Zottman Curl Cable Triceps Kickback DB Wrist Curl Alternating DB Curl Dead Hang (optional) DB Wrist Extension Machine Lateral Raise N/A N/A N/A Two Drop Sets
 (~25% per) N/A Two Drop Sets
 (~25% per) N/A N/A Myo-reps As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.  F eel a deep stretch on the triceps throughout the entire negative. Hammer curl on the way up and supinated curl (palms up) on the way down. Keep your upper arm behind your torso throughout the ROM. Smooth, controlled reps. Smooth, controlled reps. Slow, controlled reps ! F ocus on s q uee z ing your side delt to move the weight. Try to add a few more seconds each week ! Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Arms/Delts 1-2 Rest Days The Min-Max Program   40 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 65 ---
WEEK 11 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   41 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 66 ---
WEEK 11 1-Arm Cable Pulldown Chest-Supported DB Row Cable Shrug-In DB Bench Press Machine Lateral Raise Machine Crunch Reverse Cable Crossover Close-Grip Pull-Up Chest-Supported Machine Row Barbell Shrug Smith Machine Bench Press DB Lateral Raise Weighted Crunch Lying Reverse DB Flye 2-3 min 2-3 min 1-2 min 3-5 min 1-2 min 1-2 min 1-2 min 1 1 0 1 0 0 0 0 0 N/A 0 0 0 N/A 8-10 8-10 6-8 8-10 8-10 6-8 8-10 2 2 1 2 2 2 1 2-3 2-3 1-2 2-4 0-1 0-1 0-1 Close-Grip Lat Pulldown Chest-Supported T-Bar Row Machine Shrug Machine Chest Press High-Cable Lateral Raise Cable Crunch 1-Arm Reverse Pec Deck Lengthened Partials (Extend Set) Two Drop Sets
 (~25% per) N/A Weighted Static Hold (30 sec) N/A N/A N/A Lean back by ~15 °   and drive your elbows down as you s q uee z e your shoulder blades together .   This should   f eel like a mix o f   lats and mid-traps .  Flare elbows out at roughly 45 °   and s q uee z e your shoulder blades together hard at the top o f   each rep .  Think about shrugging   " up to your ears ".   Use straps ,   i f   possible .  1 second pause at the bottom o f   each rep while maintaining tension on the pecs .  Set the cable at roughly hip height .   Let your hand go slightly past your midline at the bottom o f   each rep to get a deep stretch on the side delt .  Sweep the weight out to create the largest semi-circle possible with your arm .  Round your lower back as you crunch .   Maintain a mind-muscle connection with your 6-pack . Exercise   Last-Set Intensity Technique Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Re p
  Ran g e   RI R
 ( Set 1 )   RI R
 ( Set 2 )  Rest  Upper The Min-Max Program   42  Trac k in g   Loa d   an d   Reps   F ai l ure ?  SET 1  l O AD   RE P S SET 2 LO AD   RE P S

--- PAGE 67 ---
WEEK 11 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   43 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 68 ---
WEEK 11 Standing DB Curl Skull Crusher Preacher Hammer Curl Close Grip Dip N/A EZ-Bar Curl N/A N/A DB Lateral Raise Incline DB Curl Overhead DB Triceps Extension DB Hammer Curl Seated Dip Machine Cable Wrist Curl Barbell Curl N/A Cable Wrist Extension High-Cable Lateral Raise 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 0 0 0 0 0 0 0 0 0 0 0 N/A 0 0 N/A 0 0 0 6-8 8-10 8-10 8-10 8-10 6-8 N/A 8-10 8-10 2 2 1 2 2 1 2 2 2 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 Bayesian Cable Curl Overhead Cable Triceps Extension Modified Zottman Curl Cable Triceps Kickback DB Wrist Curl Alternating DB Curl Dead Hang (optional) DB Wrist Extension Machine Lateral Raise N/A N/A N/A Two Drop Sets
 (~25% per) N/A Two Drop Sets
 (~25% per) N/A N/A Myo-reps As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.  F eel a deep stretch on the triceps throughout the entire negative. Hammer curl on the way up and supinated curl (palms up) on the way down. Keep your upper arm behind your torso throughout the ROM. Smooth, controlled reps. Smooth, controlled reps. Slow, controlled reps ! F ocus on s q uee z ing your side delt to move the weight. Try to add a few more seconds each week ! Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Arms/Delts 1-2 Rest Days The Min-Max Program   44 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 69 ---
WEEK 12 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 0 1 1 0 1 0 0 0 0 N/A 0 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Lengthened Partials (Extend Set) Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body 1-2 Rest Days The Min-Max Program   45 Tracking Load and Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

--- PAGE 70 ---
WEEK 12 1-Arm Cable Pulldown Chest-Supported DB Row Cable Shrug-In DB Bench Press Machine Lateral Raise Machine Crunch Reverse Cable Crossover Close-Grip Pull-Up Chest-Supported Machine Row Barbell Shrug Smith Machine Bench Press DB Lateral Raise Weighted Crunch Lying Reverse DB Flye 2-3 min 2-3 min 1-2 min 3-5 min 1-2 min 1-2 min 1-2 min 1 1 0 1 0 0 0 0 0 N/A 0 0 0 N/A 8-10 8-10 6-8 8-10 8-10 6-8 8-10 2 2 1 2 2 2 1 2-3 2-3 1-2 2-4 0-1 0-1 0-1 Close-Grip Lat Pulldown Chest-Supported T-Bar Row Machine Shrug Machine Chest Press High-Cable Lateral Raise Cable Crunch 1-Arm Reverse Pec Deck Lengthened Partials (Extend Set) Two Drop Sets
 (~25% per) N/A Weighted Static Hold (30 sec) N/A N/A N/A Lean back by ~15 °   and drive your elbows down as you s q uee z e your shoulder blades together .   This should   f eel like a mix o f   lats and mid-traps .  Flare elbows out at roughly 45 °   and s q uee z e your shoulder blades together hard at the top o f   each rep .  Think about shrugging   " up to your ears ".   Use straps ,   i f   possible .  1 second pause at the bottom o f   each rep while maintaining tension on the pecs .  Set the cable at roughly hip height .   Let your hand go slightly past your midline at the bottom o f   each rep to get a deep stretch on the side delt .  Sweep the weight out to create the largest semi-circle possible with your arm .  Round your lower back as you crunch .   Maintain a mind-muscle connection with your 6-pack . Exercise   Last-Set Intensity Technique Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Re p
  Ran g e   RI R
 ( Set 1 )   RI R
 ( Set 2 )  Rest  Upper The Min-Max Program   46  Trac k in g   Loa d   an d   Reps   F ai l ure ?  SET 1  l O AD   RE P S SET 2 LO AD   RE P S

--- PAGE 71 ---
WEEK 12 Sissy Squat Seated Cable Deadlift 45° Hyperextension Barbell Squat Donkey Calf Raise Reverse Nordic DB RDL Barbell Hip Thrust Smith Machine Squat Leg Press Calf Press 1-2 min 2-3 min 2-3 min 2-3 min 1-2 min 0 2 1 0 0 0 1 0 N/A 0 8-10 6-8 6-8 6-8 8-10 2 2 2 1 2 1-2 2-3 2-4 2-4 0-1 Leg Extension Barbell RDL Machine Hip Thrust Leg Press Standing Calf Raise Lengthened Partials (Extend Set) N/A N/A N/A Lengthened Partials (Extend Set) Set the seat back as far as it will go while still feeling comfortable. Grab the handles as hard as you can to pull your butt down into the seat (using straps can help here). Stick your glutes straight back as you lower the bar straight down, centered over the middle of your foot. Get a nice deep stretch at the bottom, but keep your spine neutral (don't round forward). Squeeze your glutes hard at the top and control the weight on the way down.  F eet lower on the platform for more quad focus. Get as deep as you can without excessive back rounding. 1-2 second pause at the bottom of each rep.   I nstead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Lower The Min-Max Program   47 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

--- PAGE 72 ---
WEEK 12 Standing DB Curl Skull Crusher Preacher Hammer Curl Close Grip Dip N/A EZ-Bar Curl N/A N/A DB Lateral Raise Incline DB Curl Overhead DB Triceps Extension DB Hammer Curl Seated Dip Machine Cable Wrist Curl Barbell Curl N/A Cable Wrist Extension High-Cable Lateral Raise 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 1-2 min 0 0 0 0 0 0 0 0 0 0 0 N/A 0 0 N/A 0 0 0 6-8 8-10 8-10 8-10 8-10 6-8 N/A 8-10 8-10 2 2 1 2 2 1 2 2 2 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 0-1 Bayesian Cable Curl Overhead Cable Triceps Extension Modified Zottman Curl Cable Triceps Kickback DB Wrist Curl Alternating DB Curl Dead Hang (optional) DB Wrist Extension Machine Lateral Raise N/A N/A N/A Two Drop Sets
 (~25% per) N/A Two Drop Sets
 (~25% per) N/A N/A Myo-reps As you curl, optionally lean forward to prevent the cable from hitting your wrist at the top. Control the negative and feel a deep stretch at the bottom of each rep.  F eel a deep stretch on the triceps throughout the entire negative. Hammer curl on the way up and supinated curl (palms up) on the way down. Keep your upper arm behind your torso throughout the ROM. Smooth, controlled reps. Smooth, controlled reps. Slow, controlled reps ! F ocus on s q uee z ing your side delt to move the weight. Try to add a few more seconds each week ! Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Arms/Delts 1-2 Rest Days The Min-Max Program   48 Tracking Load and Reps   Failure? SET 1 lOAD   REPS SET 2 LOAD   REPS

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24 The Min-Max Program Q: Q: Q: Q: A: A: A: A: I’m not getting sore from my workouts. Is the program not working?

 Muscle soreness isn’t required for hypertrophy. Nor is it a reliable sign of an effective workout. Plenty of activities can make your muscles sore—running a marathon, for example—without providing any stimulus for muscle growth. In fact, reduced soreness over time can be a good thing, as it suggests your body is adapting and recovering. If you’re pushing yourself hard, executing the exercises with good form, and training consistently, you don’t need to chase soreness.

 Why is there such little exercise variation from week to week?

 I keep exercises constant for two reasons: to allow you to master form and technique, and to ensure progression. Changing exercises from week to week makes both less likely, which limits your results.

 Can I run this program more than once?

 Yes! After Week 12, you can loop back to Week 1.

 What if I can only train 3 times per week?

 You can do the 4-day version of the program, carrying the remaining workout to the following week. In that case, you’ll need more than 12 weeks to complete the program. Just do the workouts in the order shown, and don’t skip any of them.


**Searching for Week 1 content**

I need to find the page for Week 1, which I think might be missing due to an extraction issue. There could be relevant content around pages 17 to 20, but maybe they didn’t match because of insufficient OCR. Actually, I should be more specific and check pages 15 to 25 to ensure I'm capturing everything I need. Let's see if that helps retrieve the full body content for Week 1!

exec

node - <<'NODE'
const fs = require('fs');
(async () => {
  const pdfjsLib = await import('file:///home/ubuntu/.openclaw/workspace/tmp/pdfnode/node_modules/pdfjs-dist/legacy/build/pdf.mjs');
  const data = new Uint8Array(fs.readFileSync('/home/ubuntu/.openclaw/workspace/tmp/minmax/The_Min-Max_Program__4X.pdf'));
  const doc = await pdfjsLib.getDocument({data}).promise;
  for (let i=15; i<=25; i++) {
    const page = await doc.getPage(i);
    const text = await page.getTextContent();
    const str = text.items.map(it => it.str).join(' ');
    console.log('\n--- PAGE', i, '---\n');
    console.log(str.slice(0,7000));
  }
})();
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 demanding the exercise is.
 Heavy compound exercises generally require 3-5 minutes of rest between sets for recovery. Lighter compounds or isolation exercises usually only need 1-2 minutes of rest between sets. Each exercise includes two alternative movements.
 Feel free to swap in either one (or one I didn’t list) if the featured exercise doesn’t work for you.
 Each exercise includes coaching cues in the Notes section.
 Be sure to read these before warm-ups so you can apply any new cues while the weight is still light. Log the weight you used and reps you completed for your working sets (if applicable). 5. 6. 7. 8. 9. 10. Failure ?  Rest Substitution options Notes

--- PAGE 19 ---

Muscle Anatomy 16 The Min-Max Program

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17 The Min-Max Program Here are the exercises you’ll use to target each muscle group. You’ll note that several exercises are listed for multiple muscle groups. Squats, for example, work the quads and glutes, while T-bar rows work the lats and mid-back. Listing an exercise twice doesn’t mean you’ll do it twice. It just shows which muscles you’re working each time you do them. C H E S T
 You’ll work your chest with 4 sets per week, using these exercises: Barbell incline press - 2 sets
 Machine chest press - 2 sets Barbell incline press (front delts) - 2 sets Machine chest press (front delts) - 2 sets Incline dumbbell Y-raise (side delts) - 1 sets
 Cable lateral raise (side delts) - 2 sets Machine lateral raise (side delts) - 2 sets Pull-up (wide grip) - 2 sets
 Close-grip lat pulldown - 2 sets
 Chest-supported T-bar row - 2 sets
 1-arm reverse pec deck - 1 set Pull-up (wide grip) - 2 sets
 Close-grip lat pulldown - 2 sets
 Chest-supported T-bar row - 2 sets S H O U L D E R S
 Your shoulders get 9 sets per week (4 for the front delts and 5 for the side delts), using these exercises: M I D - B A C K
 You’ll hit your mid-back with 7 sets per week, using these exercises: l a t s
 Your lats get   6   sets per week, using these exercises:


t. On these exercises, go until you physically can't complete the rep and literally fail. Start each workout with about 5 minutes of light cardio to raise your core body temperature.

 Each exercise includes the recommended number of exercise-specific warm-up sets, which should be light and not fatiguing.

 For a more detailed breakdown of warm-up protocols, refer to page 13. IMPORTANT PROGRAM NOTES WARM-UP PROTOCOL PLEASE READ BEFORE STARTING!

--- PAGE 25 ---

WEEK 1 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 1 3 2 0 2 0 0 2 1 N/A 1 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body BLOCK 1 INTRO WEEK 1-2 Rest Days The Min-Max Program   1 Trac k ing Loa d   an d   Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S

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--- PAGE 15 ---

How to Run
 this Program 12 The Min-Max Program

--- PAGE 16 ---

13 The Min-Max Program Warming up

 Within the program, I give a brief overview of the warm-up protocol for each workout. The main thing is literally getting your body warmed up by increasing your core temperature with some light cardio. From there, you can ease into your working sets by doing 1-2 (sometimes 3) warm up sets that gradually get a bit heavier. No need to overthink your warm up. Get warm and get to work.

 Just in case though, here is a full breakdown for those who’d like more specific guidance on warming up:
 5-10 minutes 1 Warm-Up Set Listed 3 Warm-Up Sets Listed 4 Warm-Up Sets Listed 2 Warm-Up Sets Listed 10 reps per side 15 reps per side 10 reps per side 10 reps per side 10 reps per side Light cardio on your choice of machine (treadmill, stair climber, elliptical, bike, etc.) Use ~60% of your planned working weight for ~6-10 reps (or until you feel loose and ready to lift) Warm-up set #1: ~45% of planned working weight for ~6-10 reps
 Warm-up set #2: ~65% of planned working weight for 4-6 reps
 Warm-up set #3: ~85% of planned working weight for 3-4 reps
 Warm-up set #1: ~45% of planned working weight for ~6-10 reps
 Warm-up set #2: ~60% of planned working weight for 4-6 reps
 Warm-up set #3: ~ 7 5% of planned working weight for 3-5 reps
 Warm-up set #4: ~85% of planned working weight for 2-4 reps
 Warm-up set #1: ~50% of planned working weight for ~6-10 reps
 Warm-up set #2: ~ 7 0% of planned working weight for 4-6 reps
  A rm circles (optional)  C able e x ternal rotations (optional)  A rm swings (optional) Side-to-side leg swings (optional)  F ront-to-back leg swings (optional)  P erform the following general warm-up before e v ery workout.   I t can be as simple as 5 minutes of light cardio, or can include some or all of the e x ercises listed below.  T he program indicates the number of warm-up sets you should perform.  Exercise-Specific   W arm-Up General   W arm-Up

--- PAGE 17 ---

14 The Min-Max Program Workout Breakdown Exercise Last-set intensity technique Each exercise includes a clickable demo link for proper technique. The suggested number of light sets to perform before working sets.
 Refer to the exercise-specific warm-up above for full details. These are your hard sets.
 Use the prescribed RIR target to determine effort level. These are only used after the final working set of an exercise. 1. 2. 3. 4. Warm-up sets Working sets Block 1 includes no intensity techniques.
 Block 2 introduces:
 Drop sets: After reaching failure, reduce the weight by ~25% and go to failure again. Repeat once more (for a total of 3 back-to-back sets).
 Lengthened partials: After reaching failure with a full range of motion (ROM), continue to perform reps with a partial range of motion (in the stretched position) until failure.
 Myo-reps: After failure, rest 5 seconds and attempt 2 more reps. Repeat this cycle (5 seconds rest, followed by 2 reps) until you fail to complete 2 full-ROM reps. (This usually happens by the third cycle, if not before.)
 Weighted static hold: After failing on the machine chest press (or dumbbell bench press substitution), hold the bottom (stretched) position under full tension for 30 seconds. 1   2   3   4   5   6   7   8   9   10

--- PAGE 18 ---

15 The Min-Max Program Rep range Tracking load and reps Once you can perform all working sets at the top of the rep range, increase the load next session.
 If increasing the weight would cause you to drop below the range, keep the same weight and extend the rep range slightly. For example: If the range is 6 to 8, and adding weight drops you to 4 to 5 reps, stick with the previous load and aim for 6 to 10. RIR 1 = 1 rep left in the tank
 RIR 2 = 2 reps left in the tank For the squat, barbell incline press, leg press, and Smith machine lunge, RIR 0 means you had zero reps left, but you didn’t attempt and fail the final rep.
 For all other exercises, RIR 0 means you attempted and failed the final rep. This column tells you how close you should be to failure on working sets, using RIR: Clarification for RIR 0: Between working sets: follow the listed rest time (see Frequently Asked Questions for a more detailed explanation).
 Between warm-up sets: rest 0 to 60 seconds.
 Between exercises: rest 1 to 5 minutes, depending on how demanding the exercise is.
 Heavy compound exercises generally require 3-5 minutes of rest between sets for recovery. Lighter compounds or isolation exercises usually only need 1-2 minutes of rest between sets. Each exercise includes two alternative movements.
 Feel free to swap in either one (or one I didn’t list) if the featured exercise doesn’t work for you.
 Each exercise includes coaching cues in the Notes section.
 Be sure to read these before warm-ups so you can apply any new cues while the weight is still light. Log the weight you used and reps you completed for your working sets (if applicable). 5. 6. 7. 8. 9. 10. Failure ?  Rest Substitution options Notes

--- PAGE 19 ---

Muscle Anatomy 16 The Min-Max Program

--- PAGE 20 ---

17 The Min-Max Program Here are the exercises you’ll use to target each muscle group. You’ll note that several exercises are listed for multiple muscle groups. Squats, for example, work the quads and glutes, while T-bar rows work the lats and mid-back. Listing an exercise twice doesn’t mean you’ll do it twice. It just shows which muscles you’re working each time you do them. C H E S T
 You’ll work your chest with 4 sets per week, using these exercises: Barbell incline press - 2 sets
 Machine chest press - 2 sets Barbell incline press (front delts) - 2 sets Machine chest press (front delts) - 2 sets Incline dumbbell Y-raise (side delts) - 1 sets
 Cable lateral raise (side delts) - 2 sets Machine lateral raise (side delts) - 2 sets Pull-up (wide grip) - 2 sets
 Close-grip lat pulldown - 2 sets
 Chest-supported T-bar row - 2 sets
 1-arm reverse pec deck - 1 set Pull-up (wide grip) - 2 sets
 Close-grip lat pulldown - 2 sets
 Chest-supported T-bar row - 2 sets S H O U L D E R S
 Your shoulders get 9 sets per week (4 for the front delts and 5 for the side delts), using these exercises: M I D - B A C K
 You’ll hit your mid-back with 7 sets per week, using these exercises: l a t s
 Your lats get   6   sets per week, using these exercises:

--- PAGE 21 ---

18 The Min-Max Program B i c e p s
 You’ll target your biceps with 4 sets per week, using these exercises: T r i c e p s
 Your triceps get 4 sets per week, using these exercises: F o r e a r m s
 You’ll train your forearms with 6 sets per week, using these exercises: Q u a d s
 You’ll work your quads with 5 sets per week, using these exercises:  Bayesian cable curl - 2 sets
 Modified Zottman curl - 1 set
 Alternating dumbbell curl - 1 set Dumbbell wrist curl - 2 sets
 Dumbbell wrist extension - 2 sets
 Dead hang - 2 sets Squat (your choice) - 2 sets
 Leg extension - 2 sets
 Leg press - 1 set Overhead cable triceps extension - 2 sets
 Cable triceps kickback - 2 sets

--- PAGE 22 ---

19 The Min-Max Program H a m s t r i n g s
 Your hamstrings get 4 sets per week, using these exercises: G l u t e s
 Your glutes get 7 sets per week, using these exercises: C a l v e s
 You’ll hit your calves with 3 sets per week, using this exercise: A b s
 Finally, your abs get 2 sets per week, using this exercise:  Lying leg curl - 2 sets
 Barbell RDL - 2 sets Standing calf raise - 3 sets Cable crunch - 2 sets Squat (your choice) - 2 sets
 Barbell RDL - 2 sets
 Machine hip thrust - 2 sets
 Leg press - 1 set

--- PAGE 23 ---

the min-max
 program 20 The Min-Max Program

--- PAGE 24 ---

The Min-Max Program   i Due to the lower volume in this program, it's essential that you approach each set with focused intent and high effort.

 Nearly every set in this program should be taken to failure, or 1 rep shy of failure. The only exceptions are in Week 1 (an intro week) and Week 7 (a deload week), where you won't train quite as hard.

 In the program, I use Reps In Reserve (RIR) to indicate which sets you should take to failure. An RIR of 0 means you hit failure (zero reps in the tank). An RIR of 1 means you stop 1 rep shy of failure.

 For heavy compound lifts like the Squat, Barbell Incline Press, Leg Press, and Smith Machine Lunge, an RIR of 0 means you couldn’t complete another rep, but for safety you don't need to actually attempt and fail the final rep unless you want to.

 For all other exercises, an RIR of 0 means that you should actually go for another rep, even if you think you can't get it. On these exercises, go until you physically can't complete the rep and literally fail. Start each workout with about 5 minutes of light cardio to raise your core body temperature.

 Each exercise includes the recommended number of exercise-specific warm-up sets, which should be light and not fatiguing.

 For a more detailed breakdown of warm-up protocols, refer to page 13. IMPORTANT PROGRAM NOTES WARM-UP PROTOCOL PLEASE READ BEFORE STARTING!

--- PAGE 25 ---

WEEK 1 Nordic Ham Curl See Notes DB Incline Press Machine Lateral Raise 1-Arm Cable Pulldown Donkey Calf Raise Seated Leg Curl See Notes Smith Machine Incline Press Cable Y-Raise Lat Pulldown (Wide Grip) Leg Press Calf Press 1-2 min 3-5 min 3-5 min 1-2 min 2-3 min 1-2 min 1 3 2 0 2 0 0 2 1 N/A 1 N/A 6-8 6-8 6-8 8-10 6-8 6-8 2 2 2 1 2 1 1-2 2-4 2-4 0-1 1-2 0-1 Lying Leg Curl Squat (Your Choice) Barbell Incline Press Incline DB Y-Raise Pull-Up (Wide Grip) Standing Calf Raise N/A N/A N/A N/A N/A N/A Set the machine so that you get the biggest stretch possible at the bottom. Prevent your butt from popping up as you curl. This can be a Barbell Back Squat, Barbell Front Squat, Pendulum Squat, Hack Squat, Belt Squat, or Smith Machine Squat. A 30 °   or 45 °   bench will work here. Pause for 1 second at the bottom of each rep while maintaining tension on the pecs. Use a 30 °   incline bench (back against the bench) and lift the weight up and out in a Y shape. Control the negative and feel your lats pulling apart. Full R O M !  1-2 second pause at the bottom of each rep. Instead of   j ust going up onto your toes, think about rolling your ankle back and forth on the balls of your feet.  Exercise   Last-Set Intensity Technique   Substitution
 Option 1   Substitution
 Option 2   NOTES WORKING SETS Warm-up Sets   Rep
 Range   RIR
 (Set 1)   RIR
 (Set 2) Rest Full   Body BLOCK 1 INTRO WEEK 1-2 Rest Days The Min-Max Program   1 Trac k ing Loa d   an d   Reps   F ai l ure ?  SET 1  l O A D   RE P S SET 2 LO A D   RE P S