Thicc & Quick

This program features 4 lift sessions and up to 4 runs per week. You may split the workouts across whatever schedule you choose, aiming to complete all workouts within 6-10 days.

All exercises were selected to be performed using the following pieces of equipment:

• Dumbbells
• Adjustable Bench
• Adjustable Cables
• Power Rack
• Barbell
• Machine based exercises

A well equipped commercial gym is ideal, but if you’re training at home with minimal equipment you can still run the program effectively with just an adjustable bench, pull up bar & dumbbells - as long as you’re open to making simple swaps.

If you need any extra help with selecting exercises/personalizing the plan for you, you'll be able to reach out to us directly for advice!

You’ll receive instant access to the program directly within our exclusive workout app. You’ll be able to:

• Record your workout data
• Track progress videos/photos
• Easily swap or create custom exercises
• Connect with our coaches and other users in the private community

Yes! From a muscle, strength, mobility & endurance perspective, there is little difference between male and female responses to training.

There are unique variances with regards to aspects of women's health like the menstrual cycle and hormonal fluctuations, but these won't significantly impact your ability to follow the program as prescribed.

I recommend all people adjust and regulate their training based on day to day recovery and performances, irrespective of gender or hormonal status.

That being said, there may be some preferences you have towards certain muscle groups (e.g. less arm focus, more lower body focus).

While this program is not heavily biased towards 1 muscle region more than the other, you can feel free to substitute exercises out for areas you want to focus more on, particularly within the accessory parts of the workout.

Whether you're completely new to lifting or have been training for over a decade, this program can scale to all levels of experience.

Progress is highly individual - but you'll be surprised just how much you can make with a workout plan that focuses on high quality effort with an intentional structure!

You'll be guided to take measurements across all major aspects of fitness using simple at-home tests:

1. Bodyweight
2. Girth measurements
3. Strength
4. Explosive Power
5. Mobility
6. Cardiovascular Endurance
7. Cardiovascular Recovery
8. Progress Photos

And can expect to see noticeable changes throughout the program, as long as you're pushing yourself hard in the workouts!

I designed this program and guide to not just be a plug-and-play workout, but to give you a completely customisable and repeatable template for life.

You can restart the program from the beginning and follow it exactly as written. You’ll find yourself able to push new boundaries with your new-found levels of fitness.

Or, you can substitute your favourite exercise variations (e.g. A Snatch Grip Deadlift for a Deadlift, or a Squat for a Clean & Jerk) to augment the workouts slightly whilst still giving you the full benefits of the Minimalift Template.

We provide at least 2 substitution options for all exercises, catering to both different gym equipment and home/bodyweight/minimalist equipment set ups.

You'll also be provided with details on regressions and modifications to scale back the difficulty of specific exercises where appropriate.

If you need personalized help to your situation (e.g. specific injuries, limited equipment) - you can reach out to our coaches directly in the Private Community 24/7!

Still have questions? Send us an email to support@ganbarumethod.com

Yes! You can post as many videos as you like into our Technique Forum to get personalised help from our expert coaches

Workout duration may vary slightly based on experience level - but the average length to complete each workout is between 60-90 minutes