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Min maxxing

by Nagendran A.
1 athletes joined

Program Description

In a short duration and 3 days a week hitting all the muscles using compound movements and few isolation exercises. The schedule goes like this - Upper Lower Upper And next week 2 is Lower Upper Lower

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 14, 2025 03:20
  • Last Edited
    Sep 24, 2025 04:16

Summary

Unlock your potential with "Min Maxxing," an 8-week program designed for serious lifters looking to maximize their strength and muscle gains. Committing just three days a week, you'll engage in a balanced mix of upper and lower body workouts, featuring essential exercises like the Barbell Squat and Incline Dumbbell Press. Each session is crafted to push your limits with targeted reps and intensity, ensuring you build muscle efficiently. Elevate your training and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Hamstrings
10.5%
Front Delts
9.5%
Chest
9.2%
Quadriceps
8.5%
Biceps
7.3%
Middle Delts
7%
Glutes
7%
Upper Back
6.7%
Lats
5.3%
Lower Back
4%
Rear Delts
3.5%
Abs
3.5%
Calves
2.5%
Adductors
2%
Forearms
0.5%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
10 reps
10 reps
RPE 9
RPE 8
-
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Bayesian Curl
3
10 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
1
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
10 reps
10 reps
RPE 9
RPE 8
-
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Leg Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Bayesian Curl
3
10 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
1
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
10 reps
10 reps
RPE 9
RPE 8
-
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Leg Curl
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Bayesian Curl
3
10 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
1
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
10 reps
10 reps
RPE 9
RPE 8
-
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Leg Curl
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Bayesian Curl
3
10 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
1
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
1
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
10 reps
10 reps
RPE 9
RPE 8
-
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Leg Curl
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Bayesian Curl
3
10 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Pull-Up (Bodyweight)
1
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
6
Standing Calf Raise
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5
Hammer Curl
2
10 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
10 reps
10 reps
RPE 9
RPE 8
-
2
Chest Fly (Cable)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
5
Leg Curl
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10 reps
RPE 8.5
4
Bayesian Curl
3
10 reps
RPE 8.5
5
Leg Extension
3
10 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
10 Reps
10 Reps
@9
@8
-
2
Chest Fly (Cable)
3 Sets
10 Reps
@9
3
T-Bar Row
3 Sets
10 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
5
Leg Curl
3 Sets
10 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@9.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9.5
3
Tricep Dip (Bodyweight)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
5
Hammer Curl
2 Sets
10 Reps
@8.5
6
Bicep Curl (Dumbbell)
1 Set
10 Reps
@10
Day 3
1
Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Pull-Up (Bodyweight)
1 Set
10 Reps
@10
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8.5
6
Standing Calf Raise
3 Sets
10 Reps
@8.5