Minimalift Program Bundle

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!

As part of the Launch Bundle offer, you'll receive programs for 2 day, 3 day, 4 day and 5 day workout schedules. You'll also receive extra accessory workouts and guides if you want to adapt the plan further to suit your goals (e.g. Extra arm workout, cardio workouts or mobility)

You'll receive instant access to all programs and the Minimalift workout guide via email. The workouts are delivered as printable PDFs, with clickable links for exercise demos and tutorials.

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.

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

Progress is highly individual - but you'll be surprised just how much you can make on a minimalist 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!

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.

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

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