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 maintenance. It is comprised solely of compound lifts that train all major axes of the body. There are 5 barbell lifts in 4 workouts with 3 calisthenics exercises, 2 days/week, 1 hour each.

TN1 is completely modular in that 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 (Flat/Incline)

Chest, shoulders, triceps.
Info - Video

Barbell Row (Pendlay)

Back, shoulders, biceps.
Info - Video

Vertical

Overhead Press

Chest, shoulders, triceps.
Info - Video

Chin-ups

Back, shoulders, biceps.
Info - Video

Hip Hinge

Squat

Legs, hips, core. 
Info - Video

Deadlift

Legs, hips, core. 
Info - Video

Core

Plank

Core, hips, legs.
Video

Hanging Leg Raise

Core, hips, legs.
Video

Default Setup ↑

Warmup

  • For workout: 5 minutes of aerobic movement; walk, run, bike, row, jump
  • For barbell lifts: 7-6-5 rep warmup sets at approx. 50-75-100% of working weight
    • This means 3x5 lifts are technically 4x5, this is intentional
    • Warmup sets can be reduced/skipped as needed for later exercises
  • For chin-ups: dead hangs, scapulars, partial reps, 1-2 reps

Working Weight

  • Select working weight such that 2-3 reps are left in tank after completing set (RPE 8)
  • Every exercise will be taken to RPE 10 in the A-B-X-Y sequence via AMRAP sets
  • Increase working weight by 10-20 lb once final set no longer reaches RPE 8
  • Decrease working weight by 10% after failing 3 times 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 working sets
  • 3-4 min after difficult sets
  • 5 min after failed sets

Scheduling ↑

2x/week

This schedule repeats biweekly and 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 repeats quadweekly and 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.

Progressions ↑

  • If unable to do chin-ups, supplement with barbell rows and partial/negative reps
  • 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
  • Once baseline strength and proper lifting form has been established, periodically replace workout Y with Z to incorporate single-leg stimulus and more push and pull variety

Augmentations ↑

  • More volume & strength stimulus → add a working set to 3x5 exercises
  • More volume & endurance stimulus → add a working set to 2x10 exercises
  • More HIIT & plyometric stimulus → add 4x100m or 3x200m interval sprints
  • More intensity & efficiency → superset any two adjacent exercises
  • More volume & intensity → AMRAP all final sets

TN0.5 ↑

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

Mobility & Fascia Work ↑

  • This auxiliary part of the routine is up to the user to 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
  • 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 movement
    • Longitudinal plane - bending forward-backward
    • Axial plane - rotating side-to-side
    • Frontal plane - tilting side-to-side
  • Stimulate the surface area of muscles (fascia) via moderate pressure massage
    • Self-massage for neck, traps, pecs, deltoids, lats, bis, tris, forearms, hands, shins, feet
    • Foam roll for traps, rhomboids, lats, erectors, glutes, hamstrings, calves, quads

Download ↑

TN1 and TN0.5 are free to download for import into Personal Training Coach (Android/iOS).