These simplified programs are adapted from the highly successful Home Workout Templates
For a more advanced 8-week program, written for a previous minicut, check out the 8 Week Basic Training Templates (only usable with access to a gym)
The FNC Minicut Training Templates offer exercise options for use in a fully-equipped gym, or training from home using a combination of bodyweight, weighted backpacks, band-resistance, and kettlebells/dumbbells. The templates integrate your choices and feedback, and help you make better training decisions. They offer flexible progression options so that irrespective of your circumstances, you can continue to make gains.
They run for 8 weeks, and can be repeated after completion.
Choose from the following options
– 3 day full body routine
– 4 day upper/lower split routine
– 4 day full body routine
– 5 day routine
What this program IS
1 – A workout planner. The spreadsheets are built to ensure that you are training productively. They measure your performance and suggest alterations to your next session to keep you progressing.
2 – Individualised. The progressions in your workouts are nearly all determined by your feedback. It will, within bounds, push you as hard as is needed, and no harder.
3 – Flexible. There are a variety of exercise options available to you, depending on whether you are training at home or in a gym. By offering multiple avenues of progression, the spreadsheets are designed to help you work around limitations in load/equipment. Whilst some choices are certainly better than others, you should pick based off of your equipment and what is familiar and comfortable to you.
4 – For general health and body composition training.
What this program ISN’T
1 – A rehab program. If you are injured, or experience pain when exercising, do not commence this program without having received complete clearance to train.
2 -Instructional material. There are not tutorials for the exercises contained within this program. You should be choosing exercises that you are already familiar with, or referring to other tutorial material where necessary. The variety of choices available should make finding appropriate choices within each category possible, even with equipment limitations.
3 – Entirely automated. For the program to adjust to you, you will need to enter information into the spreadsheet as per the instructions. It will still tell you what to do, if you don’t, but you won’t get the best experience from it.
4 – A specialist barbell or sports program. The exercise options are designed to be simple and suitable for those with general health, fitness and body composition goals. Whilst it could, in principle, work with other exercise options, they are not included. If you are training for a specific goal or athletic activity, this program may not suit your individual needs. You should consult with a coach
5 – A cardiovascular training program. The templates prescribe resistance training only. You are welcome to include additional cardiovascular training on top of the templates – if you choose to do so, I suggest using one of the 3 or 4 day templates.
See below for an example screenshot of a completed day of programming