UNO

UNO is a minimalist barbell-based training program for beginners who want to get stronger and increase their muscle-building potential.

 

This is a suite of barbell-based programs for beginners. There are a few different program variants here, each one comically similar to the next. Pick whichever best fits your personality and your particular gym environment. Every variant serves the same master. The goal is to get stronger on a handful of important barbell-based exercises using a linear progression.

 

 

V1 is the founding program from which all variants were born. This variant skews toward strength gains. Exercises in the base program: back squats, conventional deadlifts, incline presses, overhead presses, bridge rows, and barbell rows.

V2 is for

is less intense on the lower body and a good option if you want to keep your legs fresher for activities outside of the gym. This variant skews toward strength gains.

V3 is for kings of calisthenics that can already do chin-ups and pull-ups. This variant skews toward strength gains.

V4 is …

V5 is for those who want to

 

 

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UNO: The founding program.

The program. The exercises. The notations. The unmentioned. The start. The play-by-play. The stall.

Go to UNO

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UNO: Variants.

This diet is like a watch. Beneath the simple-looking surface layer that ticks and tocks, there’s a more complex system controlling the show. Some foreshadowing will make it easier to understand the madness behind the method.

Go to UNO

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DOS: A sequel to the UNO program.

This diet is like a watch. Beneath the simple-looking surface layer that ticks and tocks, there’s a more complex system controlling the show. Some foreshadowing will make it easier to understand the madness behind the method.

Go to DOS