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BoostcampPNG

Minimalist Gains

by Tymo
1 athletes joined

Program Description

Extremely simple workouts - with intense execution

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 18, 2025 04:30
  • Last Edited
    Jun 01, 2025 11:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deficit Handstand Push Up
3
-
-
1B
Back Lever
3
-
-
1C
Muscle Up
3
-
-
2A
Chin-Up (Weighted)
3
-
-
2B
Dip (Weighted)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Paused)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
High Pull
3
-
-
2B
Ab Wheel
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Muscle Up
3
-
-
1B
Deficit Handstand Push Up
3
-
-
1C
Back Lever
3
-
-
2A
Incline Bench Press (Dumbbell)
3
-
-
2B
Seated Row (Cable)
3
-
-
2C
Farmer's Walk (Weighted)
3
-
-
3
Sprint
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
-
-
1B
Bicep Curl (Dumbbell)
3
-
-
2A
Hang Clean
3
-
-
2B
Dragon Flag
3
-
-
2C
Incline Curl (Dumbbell)
3
-
-
3A
Nordic Curl
3
-
-
3B
Pistol Squat
3
-
-
4
500m Row
2
-
Week 1
1 / 6 Weeks
Day 1
1A
Deficit Handstand Push Up
3 Sets
-
-
1B
Back Lever
3 Sets
-
-
1C
Muscle Up
3 Sets
-
-
2A
Chin-Up (Weighted)
3 Sets
-
-
2B
Dip (Weighted)
3 Sets
-
-
2C
Farmer's Walk (Weighted)
3 Sets
-
-
3
Sprint
3 Sets
-
Day 2
1A
Squat (Paused)
3 Sets
-
-
1B
Bicep Curl (Dumbbell)
3 Sets
-
-
2A
High Pull
3 Sets
-
-
2B
Ab Wheel
3 Sets
-
-
2C
Incline Curl (Dumbbell)
3 Sets
-
-
3A
Nordic Curl
3 Sets
-
-
3B
Pistol Squat
3 Sets
-
-
4
500m Row
2 Sets
-
Day 3
1A
Muscle Up
3 Sets
-
-
1B
Deficit Handstand Push Up
3 Sets
-
-
1C
Back Lever
3 Sets
-
-
2A
Incline Bench Press (Dumbbell)
3 Sets
-
-
2B
Seated Row (Cable)
3 Sets
-
-
2C
Farmer's Walk (Weighted)
3 Sets
-
-
3
Sprint
3 Sets
-
-
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
-
-
1B
Bicep Curl (Dumbbell)
3 Sets
-
-
2A
Hang Clean
3 Sets
-
-
2B
Dragon Flag
3 Sets
-
-
2C
Incline Curl (Dumbbell)
3 Sets
-
-
3A
Nordic Curl
3 Sets
-
-
3B
Pistol Squat
3 Sets
-
-
4
500m Row
2 Sets
-