Nia Shanks Minimum Training, Maximum Results Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Nia Shanks Minimum Training, Maximum Results Workout Plan

Nia Shanks Minimum Training, Maximum Results Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Nia Shanks Minimum Training, Maximum Results Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Minimum Training, Maximum Results Deadlift Workout

Notes for Week 1, Day 1

*Farmers Walk: 30 reps = number of steps (or about 30 yards with the average stride length).

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Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Intermediate
4 sets, 6 reps, 02:00 rest
4 6 -- 02:00
Shoulders / Beginner
4 sets, 6,6,6,10 reps
4 6,6,6,10 -- --:--
Lats / Expert
4 sets, 6,6,6,10 reps, 01:00 rest
4 6,6,6,10 01:00
--
--
5 sets, 00:15:00, 01:00 rest
5 -- -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Don't have time for hours and hours in the gym every day? Perfect! Nia Shanks has designed this workout plan to cut out the excess and make sure you're getting the most out of your workout time. It may look pretty simple, but there is still plenty of volume here. These are highly-focused worko... more

Don't have time for hours and hours in the gym every day? Perfect! Nia Shanks has designed this workout plan to cut out the excess and make sure you're getting the most out of your workout time.

It may look pretty simple, but there is still plenty of volume here. These are highly-focused workouts so you better be on top of your game!

Focus on the Essentials

The pillars of this workout plan are the squat and deadlift days - 2 huge movements that do a body good. It doesn't have to be complicated to get serious results. Those days are coupled with a superset and a few farmer's walks to hit the rest of the body.

Accessory day is far from a day off, though, and it could even be the toughest day, depending how you want to push yourself. Stick with this routine for a while and see what a little focus can do for you!

Thanks so much Nia for sharing this workout with us to celebrate our App launch! Check out her site to find out what lifting like a girl means to her!

Minimum Training, Maximum Results Accessory Workout

Notes for Week 1, Day 2

*Dumbbell Waiter Walk: 30 reps = number of steps (or about 30 yards with the average stride length). Perform sets for each arm.
*Reverse Lunge: Perform sets for each leg.

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
4 sets, 8,8,8,12 reps
4 8,8,8,12 -- --:--
Middle Back / Intermediate
4 sets, 8,8,8,10 reps, 01:00 rest
4 8,8,8,10 01:00
Glutes / Beginner
4 sets, 8,10,10,12 reps
4 8,10,10,12 --:--
--
--
4 sets, 8,8,8,10 reps, 01:00 rest
4 8,8,8,10 01:00
--
--
4 sets, 30 reps, 01:00 rest
4 -- -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Don't have time for hours and hours in the gym every day? Perfect! Nia Shanks has designed this workout plan to cut out the excess and make sure you're getting the most out of your workout time. It may look pretty simple, but there is still plenty of volume here. These are highly-focused worko... more

Don't have time for hours and hours in the gym every day? Perfect! Nia Shanks has designed this workout plan to cut out the excess and make sure you're getting the most out of your workout time.

It may look pretty simple, but there is still plenty of volume here. These are highly-focused workouts so you better be on top of your game!

Focus on the Essentials

The pillars of this workout plan are the squat and deadlift days - 2 huge movements that do a body good. It doesn't have to be complicated to get serious results. Those days are coupled with a superset and a few farmer's walks to hit the rest of the body.

Accessory day is far from a day off, though, and it could even be the toughest day, depending how you want to push yourself. Stick with this routine for a while and see what a little focus can do for you!

Thanks so much Nia for sharing this workout with us to celebrate our App launch! Check out her site to find out what lifting like a girl means to her!

Minimum Training, Maximum Results Squat Workout

Notes for Week 1, Day 3

*Farmers Walk: 30 reps = number of steps (or about 30 yards with the average stride length).

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
4 sets, 6,6,10,15 reps, 02:00 rest
4 6,6,10,15 -- 02:00
Chest / Intermediate
4 sets, 6,6,6,8 reps
4 6,6,6,8 --:--
Lats / Beginner
4 sets, 8,8,8,10 reps, 01:00 rest
4 8,8,8,10 -- 01:00
--
--
3 sets, 00:15:00, 01:00 rest
3 -- -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Don't have time for hours and hours in the gym every day? Perfect! Nia Shanks has designed this workout plan to cut out the excess and make sure you're getting the most out of your workout time. It may look pretty simple, but there is still plenty of volume here. These are highly-focused worko... more

Don't have time for hours and hours in the gym every day? Perfect! Nia Shanks has designed this workout plan to cut out the excess and make sure you're getting the most out of your workout time.

It may look pretty simple, but there is still plenty of volume here. These are highly-focused workouts so you better be on top of your game!

Focus on the Essentials

The pillars of this workout plan are the squat and deadlift days - 2 huge movements that do a body good. It doesn't have to be complicated to get serious results. Those days are coupled with a superset and a few farmer's walks to hit the rest of the body.

Accessory day is far from a day off, though, and it could even be the toughest day, depending how you want to push yourself. Stick with this routine for a while and see what a little focus can do for you!

Thanks so much Nia for sharing this workout with us to celebrate our App launch! Check out her site to find out what lifting like a girl means to her!

29 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Roman Chair
Show All

1 Review

  • BT
    BT
    about 9 years ago
    #

    Great plan! A nice dose of the barbells staples without any fluff. The weighted carries were a welcome change of pace to my training.

Nia Shanks Minimum Training, Maximum Results Workout Plan

29 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Dumbbells
  • Flat Bench
  • Exercise Mat
  • Roman Chair
Show All