Minimalist Workout Plan

by

1 athletes joined

Program Description

The essentials in limited time

Program Overview

Level
Intermediate
Goal
Athletics, Muscle
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jan 09, 2026 07:40
Last Edited
Mar 15, 2026 02:10

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

10.8%

Triceps

10%

Front Delts

8.3%

Upper Back

8.3%

Quadriceps

8.3%

Glutes

7.5%

Cardio

6.7%

Chest

6.7%

Lats

6.7%

Calves

6.7%

Biceps

5%

Middle Delts

5%

Abs

4.2%

Lower Back

3.3%

Rear Delts

1.7%

Forearms

0.8%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Treadmill

1

10 mins

-

2

Bench Press (Dumbbell)

1

1

4-6 reps

8-10 reps

-

-

3

Lat Pulldown

2

10-12 reps

-

4

Overhead Tricep Extension (Cable)

2

12-15 reps

-

5

Lateral Raise (Dumbbell)

2

12-15 reps

-

Day 2

1

Treadmill

1

10 mins

-

2

Romanian Deadlift (Dumbbell)

2

8-10 reps

-

3

Step-Up (Weighted)

1

8-10 reps

-

4

Calf Raise (Machine)

2

12-15 reps

-

Day 3

1

Treadmill

1

10 mins

-

2

Incline Bench Press (Smith Machine)

2

10-12 reps

-

3

T-Bar Row

2

10-12 reps

-

4

Bicep Curl (EZ Bar)

1

12-15 reps

-

Day 4

1

Treadmill

1

10 mins

-

2

Hack Squat

1

1

4-6 reps

8-10 reps

-

-

3

Leg Curl

2

10-12 reps

-

4

Calf Raise (Machine)

2

12-15 reps

-

Day 1

1

Treadmill

1 Set

10 mins

-

2

Bench Press (Dumbbell)

1 Set

1 Set

4-6 Reps

8-10 Reps

-

-

3

Lat Pulldown

1 Set

1 Set

10-12 Reps

10-12 Reps

-

-

4

Overhead Tricep Extension (Cable)

1 Set

1 Set

12-15 Reps

12-15 Reps

-

-

5

Lateral Raise (Dumbbell)

1 Set

1 Set

12-15 Reps

12-15 Reps

-

-

Day 2

1

Treadmill

1 Set

10 mins

-

2

Romanian Deadlift (Dumbbell)

1 Set

1 Set

8-10 Reps

8-10 Reps

-

-

3

Step-Up (Weighted)

1 Set

8-10 Reps

-

4

Calf Raise (Machine)

1 Set

1 Set

12-15 Reps

12-15 Reps

-

-

Day 3

1

Treadmill

1 Set

10 mins

-

2

Incline Bench Press (Smith Machine)

1 Set

1 Set

10-12 Reps

10-12 Reps

-

-

3

T-Bar Row

1 Set

1 Set

10-12 Reps

10-12 Reps

-

-

4

Bicep Curl (EZ Bar)

1 Set

12-15 Reps

-

Day 4

1

Treadmill

1 Set

10 mins

-

2

Hack Squat

1 Set

1 Set

4-6 Reps

8-10 Reps

-

-

3

Leg Curl

1 Set

1 Set

10-12 Reps

10-12 Reps

-

-

4

Calf Raise (Machine)

1 Set

1 Set

12-15 Reps

12-15 Reps

-

-