TN1
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Exercises
Default Setup
Augmentations
Progressions
Scheduling
Mobility & Fascia
TN0.5
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Overview
TN1 is a minimalist full-chain strength routine engineered to be the last and only lifting program you need. Optimized for functional strength and efficient muscle maintenance, it is comprised solely of compound exercises that train all major movement axes of the body.
6 movements, 5 barbell lifts, 4 workout variants, 3 exercises each, 2 days per week, 1 hour each.
Download it here.
TN1 is completely modular: all individual days provide a standalone full-body workout. Simply choose the next day (or any day) in the A-B-X-Y sequence when recovered and ready to lift. There is a default schedule, but it can be deviated from or returned to seamlessly.
Exercises ↑
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Push |
Pull |
Horizontal |
Bench Press |
Barbell Row |
Vertical |
Overhead Press |
Chin-ups |
Lower |
Squat |
Deadlift |
Default Setup ↑
Warmup
- For workout: 5 minutes of movement; walk, run, bike, row, jump
- For barbell lifts: 5-3-1 rep warmup sets at approx. 50-75-100% of working weight
- For chin-ups: dead hangs, scapulars, 1-2 reps
Rest Time
- 1 min between warmup sets
- 2 min after standard sets
- 3 min after hard sets
- 4 min before AMRAP sets
- 5 min after failed sets
Working Weight
- Select working weight such that 1-2 reps are left in tank after each set (RPE 8-9)
- Every exercise will be taken to failure in the A-B-X-Y sequence via AMRAP sets
- Increase working weight by 10-20 lb once final set no longer reaches required RPE
- Deload working weight by 10% after failing twice or more than 7 days off
- If no access to a barbell and lifting with dumbbells, divide working weight by 2.5
Augmentations ↑
- More volume & strength stimulus → add a working set to 3x5 exercises
- More HIIT & plyometric stimulus → add 4x100m or 3x200m interval sprints
- More intensity & efficiency → superset any two adjacent exercises
Progressions ↑
- Chin-ups are default for greater bicep activation but can be varied (neutral grip, pull-ups etc.)
- If unable to do chin-ups, replace with barbell rows and partial/negative reps
- Chin-ups can be high-fatigue and thus are 2x10, add a third set if feasible
- Progress to weighted chin-ups once final set does not reach RPE 8-9
Scheduling ↑
2x/week
This schedule leaves Wednesdays & weekends free. Choose Sunday as day 1 to lift Mon/Thu, choose Monday to lift Tue/Fri, or use any other permutation with at least 2 rest days between workouts.
3x/week
This schedule can leave weekends free. Choose Sunday as day 1 to lift Mon/Wed/Fri, choose Monday to lift Tue/Thu/Sat, or use any other permutation with at least 1 rest day between workouts.
Mobility & Fascia ↑
- Mobility work
- This part of the routine is up to the user to research and build
- Find movements that take each joint and limb through its full functional range of motion
- Find positions that expand range of motion with stretches at muscle/nerve boundaries
- Hip & shoulder joints have multiple axes and a rotational range of motion
- Ankle & wrist joints have a primary axis and a semi-rotational range of motion
- Knee & elbow joints have a single axis and a linear range of motion
- Fascia work
- Stimulate the surface area of muscles via moderate pressure massage
- Self-massage for neck, traps, pecs, deltoids, lats, biceps, triceps, forearms, hands, shins, feet
- Foam roll for traps, rhomboids, lats, lower back, glutes, hamstrings, calves, quads
TN0.5 ↑
TN0.5 is a hyperminimal version of TN1 that provides a solid full-body workout in less than 30 minutes. For each exercise, complete 3 warmup sets and then 1 AMRAP set at 10-rep working weight.
Download ↑
TN1 and TN0.5 are free to use and can be imported into Personal Training Coach (Android/iOS).