TN1

Jump to:
Exercises
Getting Started
Augmentations
Variations & Progressions
TN0.5
Stretching/Mobility/Fascia Work
Plate Math
Download

Overview

TN1 is a minimalist full-chain fitness routine engineered for functional strength and efficient body maintenance. It is comprised solely of compound lifts that train all major axes of the body across 4 compact 1-hour workouts, 2 per week. There are 5 barbell lifts and 3 bodyweight exercises to master.

TN1 is completely modular in that all individual days provide a standalone full-body workout. Simply choose the next day (or any) in the A/B/X/Y sequence once recovered and ready to lift. The default schedule provides a biweekly routine and leaves Wednesdays & weekends free, but it can be deviated from or returned to without issue. Choose Sunday as day 1 to lift Monday/Thursday, choose Monday to lift Tuesday/Friday, or use any other permutation with at least 2 days between workouts.

Exercises ↑

Push

Pull

Horizontal

Bench Press (Flat/Incline)

This lift maintains your chest, shoulders, and triceps.
Info - Video

Barbell Row (Pendlay)

This lift maintains your back, shoulders, and biceps.
Info - Video

Vertical

Overhead Press

This lift maintains your chest, shoulders, and triceps.
Info - Video

Chin-ups

This lift maintains your back, shoulders, and biceps.
Info - Video

Hip Hinge

Squat

This lift maintains your legs, hips, and core. 
Info - Video

Deadlift

This lift maintains your legs, hips, and core. 
Info - Video

Core

Plank

This exercise maintains your hips and core.
Video

Hanging Leg Raise

This exercise maintains your hips and core.
Video

Getting Started ↑

Warmup

  • For workout: 5 minutes of moderate aerobic movement; walk, jog, run, bike, row, skip
  • For barbell lifts: 10-5-5 rep warmup sets at approx. 50-75-100% of working weight
  • For chin-ups: dead hangs, scapulars, 1-2 reps or partials

Working Weight

  • Select working weight such that 2 reps are left in tank after final set (RPE 8)
  • Every exercise will be taken to RPE 10 in the A/B/X/Y sequence via AMRAP sets
  • Completing all sets will increase weight by 5 lb (+2.5s) for the next workout
  • Increase weight by 10 lb (+5s) if final set was easy or smallest plates are 5 lb
  • Weight will deload by 10% after failing an exercise 3 times

Rest Time

  • 1 min between warmup sets
  • 2 min between working sets
  • 3 min after difficult sets
  • 4 min after failed sets

Augmentations ↑

  • For more intensity and efficiency, all adjacent exercises can be supersetted
  • For more HIIT and plyometric stimulus, add 4x100m or 3x200m wind sprints
  • For more volume and strength stimulus, add a set to all 5-rep exercises (3x5 → 4x5)
  • For more volume and endurance stimulus, AMRAP all final sets

Variations & Progressions ↑

  • Chin-ups are default for greater bicep activation but grip can be varied (pull-ups, neutral)
    • If unable to do chin-ups, supplement with partial/negative reps and barbell rows
    • Progress to weighted chin-ups once final set does not reach RPE 8
  • Start hanging leg raises with bent knees, progress to weighted or straight-leg as needed
  • Start planks regular, increase time or use static or dynamic progressions as needed
  • If lifting with dumbbells, divide working weight by approx. 2.5

TN0.5 ↑

TN0.5 is a hyperminimal version of TN1 that provides a solid full-body workout in 30 min or less. For each exercise, complete 3 warmup sets and then 1 AMRAP set at 5-rep or 10-rep working weight.

Stretching/Mobility/Fascia Work ↑

  • This auxiliary part of the routine is left up to the user
  • 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
  • Hips & shoulders have multiple axes and a rotational range of motion
  • Ankles & wrists have a primary axis and a semi-rotational range of motion
  • Knees & elbows have a single axis and a linear range of motion
  • The head/neck and torso/spine have three planes of motion
    • Longitudinal plane - bending forward-backward
    • Axial plane - rotating side-to-side
    • Frontal plane - tilting side-to-side
  • 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

Plate Math ↑

45 lb bar
55 lb +5s
65 lb +10s
75 lb +10s +5s
85 lb +10s +10s
95 lb +25s
105 lb +25s +5s

115 lb +35s
125 lb +35s +5s
135 lb +45s
155 lb +45s +10s
185 lb +45s +25s
205 lb +45s +35s
225 lb +45s +45s

Download ↑

TN1 is free to download for import into Personal Training Coach (Android/iOS).