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Minimalist Training Renaissance Periodization

by Connor Bulatao
18 athletes joined

Program Description

20RM Load for all sets with 1x myorep pauses, 1m break between all sets

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 24, 2024 10:06
  • Last Edited
    Jun 18, 2025 11:52

Summary

Experience a transformative 6-week journey with the Minimalist Training Renaissance Periodization program, designed for those who want to maximize results in just three sessions per week. This program emphasizes efficient supersets targeting all major muscle groups, utilizing a mix of dumbbells, machines, and bodyweight exercises. Each workout incorporates strategic Myoreps to enhance muscle engagement and recovery, ensuring you push your limits while maintaining balance. Join now to redefine your training and achieve your fitness goals with minimal time investment!
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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
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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
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Leg Extension
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Leg Extension
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Leg Extension
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
20 reps
RPE 10
1B
Lying Leg Curl
2
20 reps
RPE 10
2A
Two-Arm Bent Row
2
20 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
3
Face Pull
3
20 reps
RPE 10
4A
Skull Crusher
2
20 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
1B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
2A
Bench Press (Close Grip)
2
20 reps
RPE 10
2B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
3A
Upright Row (Barbell)
2
20 reps
RPE 10
3B
Military Press (Barbell)
2
20 reps
RPE 10
4A
Bicep Curl (Barbell)
2
20 reps
RPE 10
4B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
20 reps
RPE 10
1B
Lying Leg Curl
2
20 reps
RPE 10
2A
Two-Arm Bent Row
2
20 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
3
Face Pull
3
20 reps
RPE 10
4A
Skull Crusher
2
20 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
1B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
2A
Bench Press (Close Grip)
2
20 reps
RPE 10
2B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
3A
Upright Row (Barbell)
2
20 reps
RPE 10
3B
Military Press (Barbell)
2
20 reps
RPE 10
4A
Bicep Curl (Barbell)
2
20 reps
RPE 10
4B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
2
20 reps
RPE 10
1B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Two-Arm Bent Row
2
20 reps
RPE 10
3B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press (45 Degrees)
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
2
20 reps
RPE 10
1B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bench Press (Close Grip)
2
20 reps
RPE 10
3B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Hack Squat
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Hack Squat
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Hack Squat
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Close Grip)
2 Sets
20 Reps
@10
1B
Chin-Up (Bodyweight)
2 Sets
20 Reps
@10
2A
Upright Row (Barbell)
2 Sets
20 Reps
@10
2B
Military Press (Barbell)
2 Sets
20 Reps
@10
3A
Bicep Curl (Barbell)
2 Sets
20 Reps
@10
3B
Overhead Extension (EZ Bar)
2 Sets
20 Reps
@10
4A
Stiff Leg Deadlift (Dumbbell)
2 Sets
20 Reps
@10
4B
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1A
Leg Press (45 Degrees)
2 Sets
20 Reps
@10
1B
Lying Leg Curl
2 Sets
20 Reps
@10
2A
Two-Arm Bent Row
2 Sets
20 Reps
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@10
3
Face Pull
3 Sets
20 Reps
@10
4A
Skull Crusher
2 Sets
20 Reps
@10
4B
Incline Curl (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1A
Two-Arm Bent Row
2 Sets
20 Reps
@10
1B
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@10
2
Face Pull
3 Sets
20 Reps
@10
3A
Skull Crusher
2 Sets
20 Reps
@10
3B
Incline Curl (Dumbbell)
2 Sets
20 Reps
@10
4A
Hack Squat
2 Sets
20 Reps
@10
4B
Lying Leg Curl
2 Sets
20 Reps
@10