Program Description
Unlock your potential with the Minimalist program, a focused 12-week training plan designed for those who want to maximize results with minimal time commitment. With just three workouts per week, you'll engage in efficient, compound movements that build strength and enhance endurance. Perfect for busy schedules, this program emphasizes quality over quantity, ensuring you stay motivated and on track to achieve your fitness goals. Embrace simplicity and see significant progress without the clutter of excessive routines.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 08, 2025 02:28
- Last EditedSep 08, 2025 02:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Hamstrings
11.3%
Quadriceps
10%
Lats
9.3%
Triceps
8.8%
Chest
7.7%
Front Delts
7.7%
Glutes
7.3%
Middle Delts
6.8%
Biceps
5.7%
Lower Back
3.6%
Rear Delts
3.4%
Abs
2.9%
Adductors
2.3%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
-
2
Dip (Weighted)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
-
2
Pull-Up (Weighted)
5
6-10 reps
-
3
Face Pull
3
10-12 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
6-8 Reps
-
2
Dip (Weighted)3 Sets
8-10 Reps
-
3
Seated Overhead Press (Barbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
Day 2
1
Barbell Row4 Sets
8-12 Reps
-
2
Pull-Up (Weighted)5 Sets
6-10 Reps
-
3
Face Pull3 Sets
10-12 Reps
-
4
Incline Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
-
3
Leg Extension3 Sets
10-15 Reps
-
4
Leg Curl3 Sets
10-15 Reps
-