Program Description
This programme focuses on building big strength on a few key movements that will give you a balanced, aesthetic and strong body without ruining your life with constant gym sessions.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedSep 18, 2024 12:17
- Last EditedJun 18, 2025 12:06

Summary
Unleash your strength with the Minimalist Full Body Blast program, designed for those who want maximum results in minimal time. Over the next four weeks, you’ll train three days a week, focusing on compound movements and targeted exercises that engage every major muscle group. This program combines barbell, dumbbell, and machine work to build power and endurance, ensuring you make the most of your gym sessions. Get ready to transform your physique and elevate your fitness game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
6-10 Reps
@9.5
2
Lateral Raise (Dumbbell)1 Set
12-20 Reps
@10
3
Barbell Row2 Sets
8-15 Reps
@10
4A
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
@10
4B
Tricep Rope Push Down (Cable)1 Set
12-20 Reps
@10
5
Skull Crusher (Barbell)4 Sets
8-15 Reps
@10
6A
Incline Curl (Dumbbell)2 Sets
8-15 Reps
@10
6B
Overhead Extension (Dumbbell)2 Sets
8-15 Reps
@10
7
Bulgarian Split Squat (Dumbbell)1 Set
8-15 Reps
@10
Day 2
1
Lateral Raise (Machine)1 Set
12-20 Reps
@10
2
One Arm Lateral Raise (Cable)1 Set
12-20 Reps
@10
3
Face Pull2 Sets
12-20 Reps
@10
4
Lat Pulldown (Single Arm)1 Set
12-20 Reps
@10
5
Chest Supported Row (Machine)1 Set
12-20 Reps
@10
6
T-Bar Row2 Sets
6-10 Reps
@10
7
Bench Press (Dumbbell)1 Set
6-10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)2 Sets
6-10 Reps
@9.5
2
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-15 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)1 Set
12-20 Reps
@10
5
Belt Squat2 Sets
8-15 Reps
@9.5
6
Seated Hamstring Curl1 Set
12-20 Reps
@10
7
Calf Raise (Leg Press)1 Set
12-20 Reps
@10
8A
Bicep Curl (Machine)2 Sets
6-10 Reps
@10
8B
Tricep Extension (Machine)2 Sets
8-15 Reps
@10
9
Decline Sit Up (Weighted)1 Set
8-15 Reps
@10
10A
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
@10
10B
Pinwheel Curl2 Sets
8-15 Reps
@10