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minimalist home hypertrophy

v1

Evidence-based muscle building using dumbbells and resistance bands with a focus on intensity and time efficiency.

Available
hypertrophyhome-workoutminimalistdumbbellsresistance-bands

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install minimalist home hypertrophy and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Equipment and Schedule:

    • Use get_user_preferences to identify available dumbbell weights and resistance band types.
    • Confirm the user can commit to 2–3 sessions per week (minimalist threshold).

  2. Verify Intensity Understanding:

    • Explain that because home equipment often involves lighter loads, training close to failure (0–2 Reps in Reserve) is the primary driver for hypertrophy.
    • Use remember to store the user's current intensity comfort level.

  3. Select Movement Patterns:

    • Use find_exercise_candidates to pick one exercise for each movement pattern based on available tools:
      • Knee Dominant: Goblet squats (DB) or Split Squats (DB/Band).
      • Hip Dominant: Romanian Deadlifts (DB) or Good Mornings (Band).
      • Push: Floor Press (DB), Overhead Press (DB), or Push-ups.
      • Pull: One-Arm Rows (DB) or Lat Pulldowns (Band).

  4. Structure the Workout:

    • Use create_workout to design a session targeting 3–10 sets per muscle group per week.
    • Incorporate supersets between non-competing muscle groups (e.g., Push + Pull) to keep the duration under 45 minutes.
    • Set rep ranges between 6–30 reps; explicitly note that higher rep ranges (15–30) are effective if taken to 2 RIR or less.

  5. Program Progression:

    • Instruct the user on "micro-progressions" since weight increments may be limited:
      • Adding 1–2 reps per set.
      • Slowing down the eccentric (lowering) phase.
      • Reducing rest periods (down to 60–90 seconds).

  6. Schedule and Implement:

    • Use plan_week to distribute the 2–3 sessions across the user's calendar, ensuring at least 48 hours between sessions for recovery.
    • Advise 1–2 minute rest periods for standard sets, extending for heavy compound dumbbell movements if needed.