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MInimalist Training with Biceps and Delt focus

by Gabriel Segatto
1 athletes joined
5.0
(1 rating)

Program Description

A minimalist program, hitting Delts and Biceps 3 times a week and all the others major muscle groups 2 times a week

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 02:35
  • Last Edited
    Jun 18, 2025 12:07

Summary

Transform your physique with this focused 7-week program designed to sculpt your biceps and deltoids while enhancing overall strength. Committed to 5 days a week, you'll engage in a variety of exercises, including preacher curls and lateral raises, all aimed at maximizing muscle engagement and growth. Utilizing a full gym setup, this program combines effective compound and isolation movements to ensure balanced development and impressive results. Get ready to elevate your training and achieve the defined arms and shoulders you’ve always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 10
4
Stiff Leg Deadlift
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 10
4
Stiff Leg Deadlift
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 7
2
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
4
Stiff Leg Deadlift
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hack Squat
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hack Squat
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Hack Squat
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Hack Squat
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Forearm Curl
3
10-12 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Forearm Curl
3
10-12 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Forearm Curl
3
10-12 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Forearm Curl
3
10-12 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Forearm Curl
3
10-12 reps
RPE 10
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Forearm Curl
3
10-12 reps
RPE 10
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 7
2
Forearm Curl
2
10-12 reps
RPE 7
3
Alternating Dumbbell Curl
2
8-10 reps
RPE 7
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 8
2
Lat Prayer
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 8
2
Lat Prayer
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 9
2
Lat Prayer
3
10-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 9
2
Lat Prayer
3
10-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 10
2
Lat Prayer
3
10-12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 10
2
Lat Prayer
3
10-12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
8-10 reps
RPE 7
2
Lat Prayer
2
10-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10-15 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Chest Fly (Machine)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Chest Fly (Machine)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Chest Fly (Machine)
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Chest Fly (Machine)
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Chest Fly (Machine)
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Chest Fly (Machine)
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 7
2
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
10-12 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 7
Week 1
1 / 7 Weeks
Day 1
1
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
2
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
12-15 Reps
@8
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
Day 2
1
Tricep Extension (Cable)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Hack Squat
3 Sets
8-10 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
2
Forearm Curl
3 Sets
10-12 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8-10 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@8
Day 4
1
JM Press (Smith Machine)
3 Sets
8-10 Reps
@8
2
Lat Prayer
3 Sets
10-12 Reps
@8
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
Day 5
1
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
2
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@8
3
Chest Fly (Machine)
3 Sets
10-12 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@8