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Minimalist Gains

by Tymo
3 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
    Aug 27, 2025 11:58

Summary

Unlock your potential with Minimalist Gains, a focused 6-week program designed for those ready to build strength with minimal equipment. Committing just four days a week, you’ll dive into a mix of bodyweight and weighted exercises, including challenging movements like Muscle Ups and Deficit Handstand Push Ups. Each session is structured with supersets to maximize your time and intensity, ensuring you see real results. Perfect for lifters looking to streamline their training while achieving impressive gains!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.9%
Biceps
8.9%
Hamstrings
8.5%
Lats
8.2%
Glutes
7.4%
Abs
7%
Quadriceps
7%
Other
6.5%
Front Delts
6.2%
Triceps
6.2%
Forearms
5.4%
Chest
5.4%
Middle Delts
4.3%
Lower Back
3.9%
Olympic
1.9%
Rear Delts
1.6%
Adductors
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
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
-