TN1

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Exercises
Default Setup
Scheduling
Progressions
Augmentations
TN0.5
Mobility & Fascia Work
Download

Overview

TN1 is a minimalist full-chain strength routine engineered for functional fitness and efficient body upkeep. It is comprised exclusively of compound exercises that collectively train all major movement axes. There are 5 barbell lifts in 4 workouts with 3 exercises, 2 days per week, 1 hour each.

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 once recovered and ready to lift. There is a default schedule, but it can be deviated from or returned to without issue.

Exercises ↑

Push

Pull

Horizontal

Bench Press

Chest, shoulders, triceps.
Info - Video

Barbell Row

Back, shoulders, biceps.
Info - Video

Vertical

Overhead Press

Chest, shoulders, triceps.
Info - Video

Chin-ups

Back, shoulders, biceps.
Info - Video

Legs

Squat

Legs, hips, core. 
Info - Video

Deadlift

Legs, hips, core. 
Info - Video

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. 50-75-90% of working weight
  • For chin-ups: dead hangs, scapulars, 1-2 reps

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 close 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
  • Decrease working weight by 10% after failing twice or more than 7 days off
  • If lifting with dumbbells, divide working weight by approx. 2.5

Rest Time

  • 1 min between warmup sets
  • 2 min between standard sets
  • 3 min between hard sets
  • 4 min before AMRAP sets

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 bicep activation but grip 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
  • Once base strength has been established, periodically replace workout Y with Z for:
    • Unilateral leg work
    • Push and pull variation
    • Core and hip flexor work

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.

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 download for import into Personal Training Coach (Android/iOS).