Minimalist Workout Plan: Build Muscle in 45 Min/Session

At Speediance, we believe fitness should be efficient, effective, and accessible for everyone. Whether you're a busy professional or a fitness enthusiast with limited time, our cutting-edge home gym solutions allow you to achieve your goals without spending hours in the gym. In this guide, we’ll share a science-backed, minimalistic workout plan that takes less than 45 minutes per session and is designed to maximize muscle growth and strength using Speediance equipment. This 2-day-per-week routine can also be adapted for 3, 4, or 5 days, ensuring flexibility for any schedule.

The Philosophy of Minimalistic Training

Minimalistic training is all about doing more with less. It focuses on high-intensity, compound movements that target multiple muscle groups simultaneously, reducing the need for lengthy, repetitive workouts. This approach not only saves time but also enhances muscle activation and overall fitness.

Why Minimalistic Training with Speediance?

Minimalistic training focuses on high-impact exercises that deliver maximum results in minimal time. With Speediance’s smart home gym, you can perform these workouts seamlessly, leveraging adjustable resistance, guided form, and time-saving setups. Here’s why this approach works:

Time Efficiency: No need to load/unload weights—Speediance’s digital resistance adjusts instantly.

Versatility: Our equipment supports compound and isolation movements, perfect for a minimalist routine.

Anytime, Anywhere, Anyone: By removing location and time barriers, it's significantly easier to stick to a routine and build a lasting exercise habit. The friction of "getting to the gym" disappears. AI-powered guidance and adjustable digital resistance mean the system adapts to your level, goals, and progress, whether you're a novice or an athlete. You get a tailored experience anywhere. One machine can be used by the whole family.

The 2-Day Minimalistic Workout Plan

This full-body routine is designed for two weekly sessions, but we’ll show you how to scale it later. Each session takes under 45 minutes, including a 2-3 minute warm-up (brisk walking and dynamic stretches like arm and leg swings). All exercises can be performed using Speediance’s versatile cable system and accessories.

Full Body Day One

Warm-Up:

Start with 2-3 minutes of bike riding on the Speediance stationary bike, followed by dynamic stretches like arm swings and leg swings. This helps to increase blood flow and prepare your muscles for the workout ahead.

Flat Dumbbell Press (Chest, Shoulders, Triceps)

Sets/Reps: 1 heavy set (4-6 reps), 1 back-off set (8-10 reps)

Tips: The idea here is to get your strength set in first, before doing your hypertrophy set.

Why we choose cable presses over barbell presses in a minimalist routine:

Cables provide a superior range of motion stretch; Barbells limit the bottom stretch. Speediance's cable system allows a deeper, fuller range of motion, naturally stretching the pecs maximally at the bottom position without needing extra equipment like dumbbells.

Minimalist routines demand efficiency. A cable press on Speediance delivers both pressing strength and a potent pec stretch in one exercise, eliminating the need for separate stretch-focused movements (like cable flies). It's the ultimate minimalist pressing solution.

Setup: Set the position of the puller handle. Set the resistance digitally.
Descent: Lower the handles with a slight elbow tuck (30-45 degrees from your body), feeling a deep stretch in your chest.
Ascent: Press the handles upward. You can allow a controlled elbow flare as you press to emphasize the pecs. If you feel any shoulder discomfort when flaring, simply maintain your elbow tuck throughout the entire movement.

Dumbbell Romanian Deadlift (Hamstrings, Glutes)

Sets/Reps: 2 sets (8-10 reps)

Setup: Attach comfortable Speediance handles to the low pulleys. Select your weight digitally. Hold the handles with arms extended down in front of your thighs.
The Movement: Initiate by pushing your hips straight back. Keep your back rigidly straight (neutral spine) and knees slightly soft. Allow the cable tension to pull the handles straight down along the front of your legs—don't force them towards the floor.
The Stretch: Descend only until you feel a deep, controlled stretch in your hamstrings. Your range is dictated by hamstring flexibility, not reaching the floor. Reverse immediately if you feel back rounding.
The Ascent: Drive your hips forward powerfully to return to the start position. Focus on using your hamstrings and glutes to move against the cable resistance.

Cadence & Lockout:

Hamstring Focus (Recommended): Maintain a smooth, continuous tempo. Avoid fully locking your hips out at the top to keep constant tension on the hamstrings.
Glute Focus: If emphasizing glutes, achieve full hip extension at the top and squeeze your glutes forcefully before initiating the next rep.

Two-Grip Lat Pulldown (Lats, Mid-Back, Biceps)

Sets/Reps: 2 sets (10-12 reps), 1 Bent-Over Barbell Reverse-Grip Straight Arm Pulldown, 1 Bent-Over Barbell Straight Arm Pulldown

In the first set of Exercise 3, you will use an overhand grip (Back Width Foundation) to focus on the middle back and latissimus dorsi, set up a high pulley positioning, and maximize the stretch load on the latissimus dorsi in the starting position, with a minimum increase of 1lbs of weight to break the strength plateau.

Then, in the second set, use an underhand narrow grip (V-Taper Enhancement) to engage the biceps more and stimulate the latissimus dorsi from a slightly different angle. Imagine "crushing an orange" under your armpits when contracting.

Standing Leg Curl (Hamstrings, Glutes)

Sets/Reps: 1 set per leg (8-10 reps)

Remember the core rule of minimalistic training: When performing just one critical set per exercise, flawless execution is paramount. Every rep must count.

To maximize isolation during the standing leg curl:

Minimize Hip Swing: Brace your core and keep your hips square to the machine. Focus purely on flexing at the knee.

Drive Through Your Heel: Consciously pull the pad back using your heel and hamstring, not momentum. Squeeze your glutes at the top.

Single-Leg Focus: Work each leg independently. This ensures constant tension on the target muscles throughout the set and prevents your stronger leg from compensating. Reset fully between reps if needed to maintain perfect form.

Most people stop standing leg curls far before true muscular failure, often because the weight feels 'heavy enough' prematurely, or grip becomes an issue. To genuinely push to failure–or within one rep of it, you need sufficient resistance and the ability to focus only on your hamstrings.

Overhead Cable Tricep Extension (Triceps)

Sets/Reps: 1 set (12-15 reps) + 1 drop set (30-40% lighter)

A rigorous 2022 study conducted by Mayo and colleagues found that overhead tricep extensions produced approximately 40% more muscle hypertrophy compared to conventional press-downs, even when total training volume was identical.

Although we shouldn't base everything on a single study, the implications are clear: if you can only perform one tricep isolation exercise, prioritize the overhead extension.

Execute it flawlessly:

Setup: Stand facing away from the cable machine, rope attachment positioned just behind your head. Grab the rope ends with palms facing each other.
Position: Step forward slightly, creating tension. Keep your torso upright, core braced, and elbows pinned high near your ears throughout the entire movement.
The Lift: Keeping your upper arms completely stationary, forcefully drive the rope ends upward and outward using only your triceps. Squeeze hard at the top.
The Lowering: Resist gravity as you slowly lower the rope back under strict control behind your head. Focus intensely on achieving a deep, maximal stretch in your triceps at the bottom position.
Maximize the Stimulus: After reaching true muscular failure, immediately drop the weight by 30-40%. Perform one more set to absolute failure with this reduced load. This drop set technique leverages the unique stretch overload of the overhead position for exceptional growth."

Leaning Single-Arm Lateral Raise (Side Delts)

Sets/Reps: 1 set (12-15 reps) + 1 drop set (30-40% lighter)

Unlike traditional lateral raises, the leaning position shifts tension entirely onto your side deltoid. By eliminating momentum and cheating, you force targeted growth in the medial head—critical for shoulder width and definition.

Setup

Attach a single-grip handle to the low pulley of your Speediance.

Stand sideways to the machine, feet shoulder-width apart.

Lean 15-20 degrees away from the handle (torso tilted toward the machine).

Grab the handle with your outside hand (palm facing your thigh).

Execution

Brace your core and lock your shoulder blades down (no shrugging!).

Keeping a slight elbow bend, raise the handle in a wide arc until your arm parallels the floor.

At the top, rotate your pinky slightly upward to maximize delt contraction.

Lower slowly (3-4 seconds), feeling an intense stretch deep in your side delt.

Speediance smart cable maintains resistance through the entire range of motion—no momentum escapes. Dial in exact weight increments (even 1lbs) to push side delts to true failure.

After reaching failure, immediately drop the weight by 30%.

Leg Pulldown( Glutes/Hamstrings with Hip Extension Focus)

Sets/Reps: 1 set (12-15 reps) + 1 drop set (30-40% lighter)

Unlike squats or deadlifts, the Leg Pulldown isolates the glutes and hamstrings through pure hip extension while minimizing spinal loading. The Supine position eliminates momentum cheating and maximizes stretch-mediated hypertrophy

Anchor Point

Attach ankle straps to Speediance’s high pulley system
Position the bench/mat 3 ft (1m) from the anchor point

Body Positioning

Lie Supine(face up) with hips aligned at the bench edge
Secure straps above ankles, knees hovering off the surface
Grip the bench sides or the Speediance frame for stability

Execution Mastery

Drive heels pull down the ground by squeezing glutes (not lifting with lower back)
PEAK CONTRACTION: Hold a 1-second isometric squeeze at full hip extension
Lower legs over 4 seconds until hamstrings achieve a deep stretch

Critical cue: Maintain a neutral spine

Full Body Day 2

Barbell Squat (Quads, Glutes)

Sets/Reps: 1 heavy set (4-6 reps, RPE 9), 1 back-off set (8-10 reps)

Feet hip-width apart (heels under shoulders).

Toes angled 15-30° outward

Keep your chin up, chest open, back straight, core tight, and your toes in line with your knees.

Descent Phase

BREATHING: Inhale → brace core → press diaphragm laterally (360° pressure).

Initiate movement by driving hips BACK (not down).

Descend until the femur parallels the floor (90° knee angle).

Ascent Phase

BREATHING: exhale

Explosive drive through MIDFOOT (not toes/heels).

Squeeze glutes at lockout → avoid hyperextension.

Critical Cue: "Spread the floor" with feet to activate VMO.

High Incline Press (55-60°)(Pecs, Shoulders, Triceps):

3 sets × 8-12 reps

Tempo: 1s up / 3s down

💡 Science Note: 60° incline boosts upper pec growth 37% vs. flat bench (Trebs et al. 2010).

Setup:

Attach dual handles to low pulleys.

Set bench to 55-60° (optimal upper chest activation).

Grip handles neutrally (palms facing feet), elbows bent 75°.

Execution:

Press: Drive handles upward & inward (45° path). Squeeze pecs at the top.

Lower: 3-second descent. Stop when elbows dip below shoulders.

Cues: Keep spine flat on the bench.

Seated Barbell Row (Upper/Mid Back • Rear Delts • Biceps):

4 sets × 8-10 reps

Attach Barbell to the low pulley

Grip bar shoulder-width (palms down)

Execution:

1️⃣ Pull Phase:

Drive elbows back & up → squeeze shoulder blades

Bar touches lower ribs

2️⃣ Stretch Phase:

Lean torso 10° forward (enhances scapular protraction)

3-second controlled release → feel mid-back stretch

Tips: Set Speediance Eccentric Mode

20% heavier eccentric phase → 48% more muscle damage (science-based)

💡 Why 10° Forward Lean?

Increases scapular range by 30% → superior rhomboid/rear delt stretch

Seated Barbell Calf Raise(Soleus )

Sets/Reps: 1 set (10-12 reps) + 1 drop set (30-40% lighter)

The seated position places constant tension on the soleus throughout the entire range of motion, which is harder to achieve standing. This builds dense, defined lower calves.
Execution Tip: Focus on a deep stretch at the bottom and a powerful, controlled squeeze at the top. Keep the rep tempo slow.

Seated Dual-Handle Front Raise(Anterior Deltoids)

Sets/Reps: 1 set (12-15 reps)

The seated position minimizes momentum and cheating, forcing your front delts to lift the weight directly. Using dual handles (like a cable machine or specific dumbbell setup) allows a natural, joint-friendly path and constant tension.
Execution Tip: Maintain a slight bend in your elbows. Lift the handles directly in front of you to just above shoulder height, then lower with control. Avoid swinging.

Standing Cable Kickback（Gluteus Maximus)

Sets/Reps: 1 set (12-15 reps) + double drop set (30% lighter, then 20-30% lighter)

The cable provides smooth, consistent resistance directly against the glutes throughout the entire kicking motion. The low pulley position ("floor") maximizes tension at the peak contraction – the point where your glute is fully engaged. Standing forces core stabilization.
Execution Tip: Keep your back flat, core braced, and focus on driving your heel straight back using ONLY your glute/hamstring. Squeeze hard at the top for 1-2 seconds. Avoid arching your lower back.

Adapting to 3, 4, or 5 Days Per Week

3 Days Per Week (Full Body + Upper/Lower Split)

Day 1: Full Body A
Barbell Back Squat: 3 sets x 5-8 reps
Bench Press: 3 sets x 6-10 reps
Bent-Over Barbell Row: 3 sets x 8-12 reps
Overhead Press: 2 sets x 8-12 reps
Romanian Deadlift (RDL): 2 sets x 10-15 reps
Plank: 2 sets x 30-60 sec
Day 2: Upper Body
Incline Dumbbell Press: 3 sets x 8-12 reps
Pull-Ups (or Lat Pulldown): 3 sets x 6-12 reps (or AMRAP)
Seated Dumbbell Shoulder Press: 3 sets x 10-15 reps
Chest-Supported Row (or Cable Row): 3 sets x 10-15 reps
Dumbbell Bicep Curls: 2 sets x 10-15 reps
Triceps Pushdowns (Rope/Bar): 2 sets x 12-15 reps
Optional Weak Point Additions (e.g., Lateral Raises 2x15-20, Face Pulls 2x15-20)
Day 3: Lower Body
Deadlift (Conventional or Hex Bar): 3 sets x 5-8 reps
Leg Press: 3 sets x 10-15 reps
Leg Curls: 3 sets x 12-15 reps
Walking Lunges: 2 sets x 10-12 steps per leg
Calf Raises (Standing or Seated): 3 sets x 15-20 reps
Optional Weak Point Additions (e.g., Glute Bridges 2x15, Ab Wheel Rollouts 2x10)

4 Days Per Week (Upper/Lower Split)

Day 1: Upper Body A
Bench Press: 3 sets x 5-8 reps
Pull-Ups (Weighted if possible): 3 sets x 6-10 reps (or AMRAP)
Overhead Press: 3 sets x 6-10 reps
Seated Cable Row: 3 sets x 10-12 reps
Incline Dumbbell Flyes: 2 sets x 12-15 reps
Hammer Curls: 2 sets x 10-12 reps
Day 2: Lower Body A
Barbell Back Squat: 3 sets x 5-8 reps
Romanian Deadlift (RDL): 3 sets x 8-12 reps
Leg Extensions: 3 sets x 12-15 reps
Bulgarian Split Squats: 2 sets x 10-12 reps per leg
Standing Calf Raises: 3 sets x 12-15 reps
Day 4: Upper Body B
Incline Barbell Press: 3 sets x 8-10 reps
Chest-Supported T-Bar Row (or Barbell Row): 3 sets x 8-12 reps
Dumbbell Lateral Raises: 3 sets x 12-15 reps
Lat Pulldown (Wide or Close Grip): 3 sets x 10-15 reps
Skullcrushers: 2 sets x 10-12 reps
Face Pulls: 3 sets x 15-20 reps
Day 5: Lower Body B
Deadlift: 2 sets x 3-5 reps (Heavier, focus on form) OR Hex Bar Deadlift: 3 sets x 6-10 reps
Front Squat or Goblet Squat: 3 sets x 8-12 reps
Leg Curls (Seated or Lying): 3 sets x 12-15 reps
Hip Thrusts: 3 sets x 10-15 reps
Seated Calf Raises: 3 sets x 15-20 reps

5 Days Per Week (Upper/Lower Hybrid into PPL)

Day 1: Upper Body
Bench Press: 3 sets x 5-8 reps
Pull-Ups: 3 sets x 6-10 reps (AMRAP)
Overhead Press: 3 sets x 6-10 reps
Bent-Over Barbell Row: 3 sets x 8-12 reps
Optional Finisher: Cable Lateral Raises 2x15-20
Day 2: Lower Body
Barbell Back Squat: 3 sets x 5-8 reps
Romanian Deadlift (RDL): 3 sets x 8-12 reps
Leg Press: 2 sets x 10-15 reps
Leg Curls: 2 sets x 12-15 reps
Standing Calf Raises: 3 sets x 12-15 reps
Day 3: Push (Chest/Shoulders/Triceps)
Incline Dumbbell Press: 3 sets x 8-12 reps
Seated Dumbbell Shoulder Press: 3 sets x 8-12 reps
Dumbbell Bench Press (Flat or Decline): 3 sets x 10-15 reps
Lateral Raises: 3 sets x 12-15 reps
Triceps Overhead Extension (DB or Cable): 3 sets x 10-15 reps
Cable Triceps Pushdowns: 2 sets x 12-15 reps
Day 4: Pull (Back/Biceps/Rear Delts)
Chest-Supported Row: 3 sets x 8-12 reps
Lat Pulldown: 3 sets x 10-15 reps
Face Pulls: 3 sets x 15-20 reps
Dumbbell Row (Single Arm): 3 sets x 10-12 reps per arm
Barbell Bicep Curls: 3 sets x 8-12 reps
Seated Cable Row (Close Grip): 2 sets x 12-15 reps
Day 5: Legs
Front Squat: 3 sets x 6-10 reps OR Hack Squat: 3 sets x 8-12 reps
Hip Thrusts: 3 sets x 10-15 reps
Leg Extensions: 3 sets x 12-15 reps
Lying Leg Curls: 3 sets x 12-15 reps
Seated Calf Raises: 4 sets x 15-20 reps
Important Notes:

Why This Works on Speediance

Time Efficiency: Zero equipment swaps; resistance adjusts instantly.

Perfect Execution: Real-time form feedback ensures every set counts.

Progressive Overload: App auto-increases weight as you gain strength.

Space-Smart: Replaces 10+ bulky machines with one 4 sq ft unit.

Get Started with Speediance

Ready to transform your fitness with minimal time commitment? Speediance’s smart home gym makes this minimalistic workout plan effortless. Visit speediance.com to explore our equipment and programs, or download the Speediance app for guided workouts. Share your progress with us on social media using #SpeedianceFitness!

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Minimalist Workout Plan: Build Muscle in 45 Min/Session

The Philosophy of Minimalistic Training

Why Minimalistic Training with Speediance?