6 days/week • 1 lift/day • 10–20 minutes

This 9-week minimalist strength program targets the core human movement patterns with a simple, repeatable schedule and clear progression.

Rep blocks

• Weeks 1–3: 3 sets × 10–12 reps

• Weeks 4–6: 4 sets × 6–8 reps

• Weeks 7–9: 5 sets × 3–5 reps

Weekly schedule (repeat for all 9 weeks)

• Day 1 — Squat (knee-dominant): Zercher box squat

• Day 2 — Horizontal push: Low-incline chest press

• Day 3 — Vertical pull: Neutral-grip pull-up / pulldown

• Day 4 — Single-leg (knee + hip): Alternating front-foot elevated reverse lunge

• Day 5 — Hinge (posterior chain): Snatch-grip deadlift

• Day 6 — Vertical push / power: Push press

Includes

• Printable program PDF

• Demo links for each lift

Prerequisites / Who this is for

• Equipment: barbell, dumbbells, kettlebells, and/or bodyweight (plus a pull-up bar or pulldown station)

• Time: 10–20 minutes per session, 6 days/week

• Experience: best for beginners-to-intermediate lifters who can perform the listed movements safely (or are willing to use regressions)

• Loading: you’ll need a way to add small weight jumps over time

Refund policy (digital product)

All sales are final due to the instant-access digital download. If you have any issues accessing your file, contact us and we’ll help right away.

Disclaimer

This program is for educational and informational purposes only and is not medical advice. Consult your physician or qualified healthcare professional before beginning any exercise program, especially if you are pregnant, nursing, have a medical condition, or are taking medications. Stop immediately and seek medical attention if you experience pain, dizziness, shortness of breath, or any unusual symptoms. By using this program, you assume all risks associated with exercise and agree that Trainer Steve’s Lifelong Fitness is not liable for any injury, loss, or damages resulting from participation.

Download help

If you have trouble accessing your download, email smay1473@gmail.com or call 717-805-5150.