Welcome to MET Build— the first official program of my Minimum Effective Training (MET) Method. If you’ve got a busy schedule like I do, but you’re still serious about building long-term, sustainable muscle—this program is made for you. The concept is simple: Train with intent. Train hard. And do only what’s proven to work. This program is completely evidence-based—every single exercise is backed by high-quality literature—meta-analyses, systematic reviews, and randomized controlled trials—so you’ll never wonder why you’re doing something. I’ve also included citations for every movement. The structure? A 4-day Upper/Lower A-B split. Two Upper Body sessions, two Lower Body sessions. That’s it. Each workout lasts just 45 to 60 minutes, and you can spread them out however you want throughout the week—whatever fits your schedule. You’ll be performing just two sets per muscle group per session, in the 6 to 10 rep range. This is exactly what the research shows to be the minimum effective dose for stimulating strength and hypertrophy. Because when you train with purpose, less is more. Progressive overload is the goal. Your job is to get stronger on each lift over time. Limiting variety helps minimize distractions, maximize efficiency, and makes tracking and execution easy. I also highly recommend logging your lifts. Use a journal, a notes app, an Excel sheet—whatever helps you stay consistent and keep pushing forward week after week. Rest between sets should be a minimum of 2 minutes. That’s what the current research shows is optimal for maintaining performance across sets and maximizing strength adaptations. Intensity is key. You’ll be training close to failure—zero to one RIR. Every set matters. Every rep counts. You’ll also get access to demo videos of me performing every single movement—so you can follow along confidently and execute with precision. So with that said—welcome to MET Build. I’m hyped to have you on board. Let’s crush it.