Time-Efficient Minimal-Dose

A minimal-dose full-body session: one hard set per compound exercise taken close to failure. Great for busy weeks. The 15-minute default is a floor you can expand.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Goblet Squat
1 hard set x 8-12 reps, ~60 sec rest
Take it close to failure.
2
Dumbbell Bench Press
1 hard set x 8-12 reps, ~60 sec rest
Close to failure.
3
One-Arm Dumbbell Row
1 hard set x 10-12/arm, ~60 sec rest
Close to failure.
4
Romanian Deadlift
1 hard set x 10-12 reps, ~60 sec rest
Close to failure.
5
Machine Shoulder Press
1 hard set x 10-12 reps, ~60 sec rest
Close to failure.
6
Plank
1 set x max hold
Brace hard.

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