What's Included?

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The Workouts

Minimalift is a 12 week program, spread over three distinct training phases - each designed to build on the last to keep you progressing.

This isn't a pure bodybuilding plan. These workouts are designed to maximize muscle, mobility, strength, endurance and power - preparing you for life!

All workouts feature exact exercises, video demos, sets, reps, rest periods, intensity & detailed notes to guide you through your workouts.

The program will be delivered instantly in a printable PDF via email.

Training Splits

You can choose between 4 different workout schedule options.

Training Splits Available:

- Minimalift - 2 Day Full Body
- Minimalift - 3 Day Full Body
- Minimalift - 4 Day Upper/Lower
- Minimalift - 5 Day Upper/Lower Full Body

Select your option when adding the program to cart

Training Phases

The programs are split up into 3 distinct phases, each building on the last with it's own unique theme.

Phase 1 - The Base: You’ll see slightly higher reps, shorter rest periods and exercise selection that focuses more on improving your range of motion & endurance. This lays the foundation for recovery and joint integrity to allow you to push harder in future phases without burning out.

Phase 2 The Build: The main work will shift to allow you to lift slightly heavier weights to improve the efficiency of your nervous system; allowing you to activate your high threshold motor units more effectively to build size and strength.We strategically use extra pauses and partial reps here to supercharge the hypertrophic and mobility response.

Phase 3 - The Peak: You’ll be lifting your heaviest weights at this point. In the main work, your set volume will decrease and rest periods go up to allow you to unlock all the strength you’ve been building over the previous 2 phases.

The Minimalift Manual

90-page manual breaking down the science and logic behind the Minimalift training system. You'll learn how to maximize your time and results in the gym with minimalist training for muscle building, strength, cardio, mobility & power.

*Manual provided as an instant, digital download

200+ Private Video Tutorials

Over 200 demo videos by Eugene, so you can workout with confidence in your technique.

All exercises feature substitutions and simple swaps for any training environment.

Workout in Less Than 45 Minutes

The primary goal is to optimize the core aspects of fitness within 45 minute training sessions.

This requires a strategic approach, combining strength, bodybuilding, cardio & mobility into a balanced plan that cuts out any redundancies and wasted effort.

You will focus on high quality effort, intentional exercise selection and programming to maximize your training results.

Bonus Accessory Workouts

Want a little more? We've provided extra accessory workouts for specific body parts (e.g Arms, Legs etc), Cardio, At-Home Mobility and Strength, so you can customize and add extra workouts to your training as desired

Home & Gym Workouts

All workouts were designed to be easy-to-follow and flexible to suit all training environments. Whether you train at home or in a busy commercial gym, you'll be provided with options to fit your workout needs.

Bonus Extended Content

Bonus videos with Matt D'Avella & Eugene Teo, discussing how to customize the plan to suit your needs, the science behind the program, raw workout footage, interviews and more.

What You'll Receive

You'll get instant access to:

  • The complete Minimalift Workout Guide
  • 12 Week Minimalift Training Program
  • Access to over +200 exercise demos
  • Bonus accessory workouts
  • Extended content from Matt D'Avella & Eugene Teo

Customer Reviews

Based on 166 reviews
85%
(141)
13%
(22)
2%
(3)
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B
Ben
Super efficient

The workouts are very targeted and I was completely gassed after the first one!

A
Anonymous
Good, but not for strength

I appreciate the program's design, especially the incorporation of intelligent warmups and mobility work. The inclusion of the program in the app makes it so much more user friendly and well worth the price.
However, I am very disappointed with the programs ability to increase strength. So far, after about six weeks, I have found no increase in strength. In fact, I feel weaker in some areas. This I can only attribute to not enough rest time between sets due to time constraints within the program itself. I have powerlifted before and I know from experience what is possible in a purely strength-based program. I understand it won't provide the same results, but I hoped for more. Sadly, this program does not hit all of the fitness markers it strives to hit (i.e. strength in particular). It is harder to measure the other markers (mobility, endurance, etc.) at this point.

S
Selvam Kumar
Beyond Expectations: Minimalift is Pure Brilliance!

A Masterpiece of Empowerment: Credit to the Creator of Minimalift!.

The Minimalift program is an absolute game-changer! It's truly liberating and empowering, instilling a newfound confidence that pushes you forward. The meticulous structure and clear explainer videos for each exercise showcase an incredible attention to detail. I especially appreciate the program's modularity and efficiency; workouts never feel overwhelming yet yield fantastic results. This isn't just a workout plan; it's a lifestyle enhancer, truly allowing me to do all the things I love with greater strength. The vision behind Minimalift is brilliant, and it's evident how much thought and expertise you've poured into creating something so impactful. Thank you for this exceptional program.

A
Anonymous
Good and fast

Good mix, good rails

H
Hector De Jesus
Game changer! Exceeded all expectations.

I have been dedicated to working out for more than three decades and although I am in great for working out 5-6 days per week, I could not believe the results I’ve gotten with this 3-day routine. I am still in shock. Simply amazing.

"I've reduced my training time, simplified my workouts and focused more on execution than volume. The result? Better consistency, less decision fatigue, steady gains and more time with my family" - Matt D'Avella

FAQs

How many sessions are there per week?

You can choose between a 2 day, 3 day, 4 day or 5 day per week workout schedule. Please select the plan you want when adding to cart

What equipment do I need?

All exercises were selected to be performed using the following pieces of equipment:

  • Dumbbells
  • Adjustable Bench
  • Power Rack
  • Barbell

If you have more equipment variety in a commercial gym, you'll be provided with optional substitutions to switch up your training.

If you're training at home with minimal equipment, the plan also comes with substitutions for Dumbbell-Only/Bodyweight Workouts.

If you need any extra help with selecting exercises/personalizing the plan for you, you'll be able to reach out to us directly for advice!

How will I receive the program?

You’ll receive instant access to the program directly within our exclusive workout app. You’ll be able to:

  • Record your workout data
  • Track progress videos/photos
  • Easily swap or create custom exercises
  • Connect with our coaches and other users in the private community
Is this program suitable for women?

Yes! From a muscle, strength, mobility & endurance perspective, there is little difference between male and female responses to training.

There are unique variances with regards to aspects of women's health like the menstrual cycle and hormonal fluctuations, but these won't significantly impact your ability to follow the program as prescribed.

I recommend all people adjust and regulate their training based on day to day recovery and performances, irrespective of gender or hormonal status.

That being said, there may be some preferences you have towards certain muscle groups (e.g. less arm focus, more lower body focus).

While this program is not heavily biased towards 1 muscle region more than the other, you can feel free to substitute exercises out for areas you want to focus more on, particularly within the accessory parts of the workout.

Is this program suitable for beginners?

Whether you're completely new to lifting or have been training for over a decade, this program can scale to all levels of experience.

How much progress can I expect to make?

Progress is highly individual - but you'll be surprised just how much you can make with a workout plan that focuses on high quality effort with an intentional structure!

You'll be guided to take measurements across all major aspects of fitness using simple at-home tests:

  1. Bodyweight
  2. Girth measurements
  3. Strength
  4. Explosive Power
  5. Mobility
  6. Cardiovascular Endurance
  7. Cardiovascular Recovery
  8. Progress Photos

And can expect to see noticeable changes throughout the program, as long as you're pushing yourself hard in the workouts!

What do I do after I finish the program?

I designed this program and guide to not just be a plug-and-play workout, but to give you a completely customisable and repeatable template for life.

You can restart the program from the beginning and follow it exactly as written. You’ll find yourself able to push new boundaries with your new-found levels of fitness.

Or, you can substitute your favourite exercise variations (e.g. A Snatch Grip Deadlift for a Deadlift, or a Squat for a Clean & Jerk) to augment the workouts slightly whilst still giving you the full benefits of the Minimalift Template.

What if I can't do Exercise "XYZ"?

We provide at least 2 substitution options for all exercises, catering to both different gym equipment and home/bodyweight/minimalist equipment set ups.

You'll also be provided with details on regressions and modifications to scale back the difficulty of specific exercises where appropriate.

If you need personalized help to your situation (e.g. specific injuries, limited equipment) - you can reach out to our coaches directly in the Private Community 24/7!

Where can I get more help?

Still have questions? Send us an email to support@ganbarumethod.com

About Eugene Teo

Eugene Teo has spent over 15 years in the fitness industry working with for professional athletes across a dozen sports, along with countless “everyday athletes” in the pursuit of improving their health, physique, performance and life.

Known for his unique teaching style and breaking down complex topics into applicable, easy to understand concepts, Eugene has lectured in over 200 cities through the United States, Europe, UK, Australia and Asia – educating coaches, trainers, health professionals and athletes on training, biomechanics and exercise prescription.

He created the Ganbaru Method Workout App, which has grown to a community of over 100,000 members. Today, he focuses on providing as much free education on his YouTube to over 1 million subscribers.