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6-Day Minimalist Workout

by Bhavin S.

Program Description

Transform your fitness routine with the 6-Day Minimalist Workout, a focused 4-week program designed for those who want maximum results with minimal equipment. Committing just 5 days a week, you'll engage in efficient, full-body workouts that build strength and endurance without the clutter of unnecessary exercises. Perfect for busy schedules, this program emphasizes functional movements to help you achieve your goals while keeping your training straightforward and effective. Get ready to simplify your workouts and amplify your gains!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 18, 2025 10:05
  • Last Edited
    Nov 18, 2025 10:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Abs
11.3%
Glutes
10.6%
Triceps
9.3%
Middle Delts
8.5%
Front Delts
8.3%
Hamstrings
7.4%
Biceps
5.9%
Cardio
5.3%
Upper Back
5.1%
Chest
4.2%
Lats
4.2%
Adductors
2.5%
Lower Back
1.7%
Forearms
0.8%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
8-12 reps
-
1B
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-8 reps
-
1B
Knee To Elbow
3
AMRAP
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-8 reps
-
1B
Knee To Elbow
3
AMRAP
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-8 reps
-
1B
Knee To Elbow
3
AMRAP
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
4
6-8 reps
-
1B
Knee To Elbow
3
AMRAP
-
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
8-10 reps
-
1B
Russian Twist
3
AMRAP
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
8-10 reps
-
1B
Russian Twist
3
AMRAP
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
8-10 reps
-
1B
Russian Twist
3
AMRAP
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Dumbbell)
4
8-10 reps
-
1B
Russian Twist
3
AMRAP
-
2
Lunge (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
1B
Plank
3
1 mins
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
1B
Plank
3
1 mins
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
1B
Plank
3
1 mins
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
4
8-10 reps
-
1B
Plank
3
1 mins
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Treadmill
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6-8 reps
-
2
Kettlebell Swing
3
15 reps
-
3
Treadmill
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
1B
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Treadmill
1 Set
20 mins
-
Day 2
1A
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
1B
Knee To Elbow
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
3
Treadmill
1 Set
20 mins
-
Day 3
1A
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
1B
Russian Twist
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Treadmill
1 Set
20 mins
-
Day 4
1A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
1B
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Treadmill
1 Set
20 mins
-
Day 5
1
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Kettlebell Swing
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Treadmill
1 Set
20 mins
-