Choose one of these two templates
| Session A | Sets × reps | Session B | Sets × reps |
|---|---|---|---|
| Squat, hack squat or leg press | 2 × 6–10 | Romanian deadlift or leg curl | 2 × 6–10 |
| Bench press or machine press | 2 × 6–10 | Incline or shoulder press | 2 × 8–12 |
| Chest-supported row | 2 × 8–12 | Pulldown or assisted pull-up | 2 × 8–12 |
| Leg curl | 2 × 10–15 | Leg press or split squat | 2 × 8–12 |
| Lateral raise or priority arm | 2 × 10–20 | Lateral raise or priority arm | 2 × 10–20 |
| Day | Exercise 1 | Exercise 2 | Exercise 3 | Exercise 4 |
|---|---|---|---|---|
| Upper A | Press 2 × 6–10 | Row 2 × 6–10 | Pulldown 2 × 8–12 | Lateral 2 × 12–20 |
| Lower A | Squat 2 × 6–10 | RDL 2 × 6–10 | Curl 2 × 10–15 | Calf 2 × 10–15 |
| Upper B | Incline press 2 × 8–12 | Pulldown 2 × 8–12 | Row 2 × 10–15 | Arms 2 × 10–15 |
| Lower B | Leg press 2 × 8–12 | Hip thrust 2 × 8–12 | Extension 2 × 10–15 | Curl 2 × 10–15 |
The expansion rule keeps minimalist from becoming insufficient
| Signal | What must happen | Do | Do not |
|---|---|---|---|
| Performance | Three flat or worse exposures at the same variation and RIR | Inspect load, rest and technique first | Add work after one poor day |
| Recovery | You arrive fresh and the next workout holds | Consider one weekly set | Add while fatigue is already rising |
| Time | The session still fits without cutting rest | Add to the priority pattern | Fill every exercise |
| Adherence | You complete at least four weeks | Evaluate the full trend | Optimise a routine you do not perform |
| Pain | The movement remains tolerable | Keep or swap by pattern | Compensate for pain with volume |
A trial in trained men found similar strength gains with one, three or five sets per exercise, while several size measures favoured the higher-volume conditions. An earlier meta-analysis also favoured multiple sets over one. The honest reading is neither “one set is enough for everything” nor “five always win”: small doses can move the needle, while maximising growth usually asks for more work and a real cost.
- Repeat four weeks
Do not judge the template before accumulating comparable exposures. Keep machines, range, order and rest stable.
- Find the bottleneck
If only the pulldown is flat, do not expand legs, presses and arms. Review that pattern and its place in the session.
- Add one set
Place it in one session, keep everything else stable for two or three weeks and see whether reps or quality rise at similar effort.
- Remove it if it does not pay
When the session gets longer and next-session performance falls, that set was not free. Return to the floor and test another hypothesis.
Progress without making simple mean easy
| State | Log | Next decision |
|---|---|---|
| Inside range | 60 × 8/8 at 3/2 RIR | Hold load and add reps |
| Top once | 60 × 10/10 at 2/2 | Repeat before loading |
| Top twice | 60 × 10/10 at 2/2 | Use the smallest increase |
| New load fits | 62.5 × 8/7 at 2/1 | Hold |
| New load breaks range | 65 × 6/4 at 0 RIR | Step back or use a smaller jump |
Example: chaotic week, intact routine
You can train only twice. On each day perform a squat or leg press, one upper-body press, one pull and one hinge or leg curl for one or two useful sets. Do not try to “pay back” ten sets on Sunday. Return to the normal template the following week. The floor protects continuity; it is not meant to replace the full plan forever.
Proximity to failure matters, while the exact relationship remains uncertain. Begin large lifts around 2–3 RIR; stable isolation work can finish closer when technique stays intact. A short routine does not require every set to end in a failed repetition to compensate for having fewer sets.
The minimum log that keeps the plan honest
| Field | Record | Avoid |
|---|---|---|
| Variation | Machine and setup | Comparing different equipment |
| Load and reps | Every work set | Remembering only the best set |
| RIR | Realistic margin | Calling more effort progress |
| Time | Approximate duration | Adding until it no longer fits |
| Question | What one decision improves next time? | Redesigning the whole week |
BUSTAFIT records load, repetitions, RIR and history on iPhone. It does not promise to discover your minimum dose or expand the program automatically. It fits because a short routine depends heavily on knowing what happened last time: with fewer exercises, every reference matters.