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Minimalist

by Bhavin S.

Program Description

30 mins a day, consistency gets results.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 26, 2026 02:24
  • Last Edited
    Feb 26, 2026 02:34
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Triceps
10.2%
Front Delts
6.8%
Quadriceps
6.8%
Glutes
6.8%
Hamstrings
6.8%
Biceps
6.8%
Cardio
6.8%
Upper Back
6.8%
Lats
6.8%
Forearms
5.1%
Middle Delts
3.4%
Lower Back
3.4%
Stretching
3.4%
Chest
3.4%
Calves
3.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9
4
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9
4
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9
4
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9
4
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9
4
Dead Bug
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 9
4
Dead Bug
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Chest Supported Row (Barbell)
2
8-12 reps
RPE 9
3
Standing Calf Raise
2
6-10 reps
RPE 9
4
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Chest Supported Row (Barbell)
2
8-12 reps
RPE 9
3
Standing Calf Raise
2
6-10 reps
RPE 9
4
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Chest Supported Row (Barbell)
2
8-12 reps
RPE 9
3
Standing Calf Raise
2
6-10 reps
RPE 9
4
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Chest Supported Row (Barbell)
2
8-12 reps
RPE 9
3
Standing Calf Raise
2
6-10 reps
RPE 9
4
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Chest Supported Row (Barbell)
2
8-12 reps
RPE 9
3
Standing Calf Raise
2
6-10 reps
RPE 9
4
Bird Dog
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Chest Supported Row (Barbell)
2
8-12 reps
RPE 9
3
Standing Calf Raise
2
6-10 reps
RPE 9
4
Bird Dog
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Suitcase Carry
2
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Suitcase Carry
2
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Suitcase Carry
2
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Suitcase Carry
2
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Suitcase Carry
2
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
2
Front Squat (Barbell)
2
5-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
6-10 reps
RPE 9
4
Suitcase Carry
2
40 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
2
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
3
Bicep Curl (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Dead Bug
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
2
Chest Supported Row (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Bird Dog
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
3
Skull Crusher (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Suitcase Carry
1 Set
1 Set
40 Reps
40 Reps
-
-
Day 6
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 7
1
Cardio (Zone 2)
1 Set
30 mins
-