This is the minimum program you need to scult a long, lean body and look like a fitness model or movie star. That’s it - just two exercises.The first exercise - the overhead press - is for building maximum strength without bulky muscle. Your goal is to one day be able to do handstand pushups or overhead press your bodyweight. Fewer than 3% of men can do this for reps. There are many forms of the overhead press: the military press, the side press, the bent press, and the windmill are common variations. Handstand push ups count too. All presses work your muscles from your torso and back up through your arms, neck and shoulders.

The second exercise is the snatch. You pick a weight off the ground and in one motion bring it overhead. You can snatch with a barbell, dumbbell, kettlebell. Most people will benefit just using a dumbbell as this is much cheaper than a good kettlebell. The kettlebell is a canonball with a handle attached. They are a classic Russian fitness tool popular in Europe in the 1800s and early 1900s.

Snatches are fast, explosive movement. They are one smooth movement, fast and dynamic. When using a dumbbell for snatches you do a one handed snatch and alternate left and right every set. You don’t need to worry too much about hunching your back or your feet with the snatch. The body is very forgiving on all olympic style movements.

Using these two exercises you can make two routines - A and B - and do them on alternating days.

In the A workout you do snatches on the left side and right. Do sets of 5-10 on each side and rest as needed. Do this for 15 minutes. After one 15 minute segment you can rest for 5 minutes doing some hamstring and back stretches and then do another 15 minute segment of snatches followed by 5 more minutes of stretching the hamstrings and back.

In the B workout you focus on presses. Do sets of 3-5 repetition of barbell or dumbbell overhead presses. Rest 3-5 minutes between sets. The goal here is max strength and progress. So start with a weight you can lift 7 or 8 times and just do sets of 3-5. Do 3-5 sets of 3-5 reps with 3-5 minutes of rest. You can then repeat this “3×5? workout segment using either a side press or a windmill.

The trick here to get lean muscles is to alternate workout days and workouts. So on Monday you do workout A, Wednesday workout B, Friday workout A. Then the next week you pick up on Monday where you left off and do workout B, then A, then B, etc.

With just the snatch and press you are well on your way to sculpting lean muscle and a great body.