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Min maxxing

by Nagendran A.

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 14, 2025 05:04
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
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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