Dan John Minimalist Training
Two full-body days combine squat ramps, high-rep presses and pull-ups with about ten good deadlift reps.
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Ten-rep maxes
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
Train twice a week, doing Day One then Day Two with five recovery days. Choose the days and keep that rhythm; there is no fixed weekday or automatic extra workout. For the Rule of Ten, do about ten high-quality deadlift reps in sets you choose, increasing through heavy weights you select. Bench has three increasingly heavy sets of ten, then a heavier AMRAP; use a good spotter. Choose pulldowns or weighted pull-ups, using weighted pull-ups only if you can do ten. For assistance, do ten at 50% of your 10RM, five at a chosen 70–75%, then an AMRAP at 100%, treating ten reps as a reference rather than a minimum. Do not push the middle tier, and keep side bends within reason. Choose an appropriate triceps exercise. Other weights should be reasonable or easy; no ordinary rest period, fixed increase, deload or failure retry is set. If you choose a new 10RM after testing, use it only for future work. There is no automatic weight progression.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Back extension bench
- Barbell
- Dumbbells
- Flat bench
- Squat rack
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