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Minimalist

by Dan F.

Program Description

Experience a streamlined approach to bodybuilding with the Minimalist program, designed to maximize your gains in just 4 weeks. This 4-day-a-week plan combines essential compound and isolation exercises, focusing on major muscle groups to build strength and size effectively. Each 50-minute session is tailored for both novice and intermediate lifters, ensuring you push your limits while honing your technique. Equip yourself with a full gym and get ready to transform your physique with targeted workouts that deliver results!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 26, 2025 04:18
  • Last Edited
    Jul 10, 2025 01:13

Summary

The Minimalist program is a focused 4-week training plan designed for those who want to maximize their gains with a streamlined approach. Committing just 4 days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups to build strength and improve overall fitness. Each workout is crafted to challenge your limits while fitting seamlessly into your busy lifestyle. Get ready to simplify your routine and see powerful results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.2%
Upper Back
9.5%
Chest
8.5%
Lats
8.3%
Biceps
7.8%
Quadriceps
7.8%
Abs
7.3%
Hamstrings
7.3%
Glutes
6.8%
Front Delts
6.6%
Calves
4.9%
Middle Delts
4.6%
Adductors
3.4%
Abductors
3.2%
Lower Back
1.9%
Rear Delts
1.5%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Machine Preacher Curl
2
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Machine Preacher Curl
2
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Machine Preacher Curl
2
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
4
Seated Row (Cable)
2
10-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
6
Machine Preacher Curl
2
12-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
8-10 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
8-10 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
8-10 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
1
8-10 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 9-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
3
Pull-Up (Assisted)
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
8
Pec Deck (Machine)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
3
Pull-Up (Assisted)
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
8
Pec Deck (Machine)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
3
Pull-Up (Assisted)
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
8
Pec Deck (Machine)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
8-10 reps
RPE 9-10
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 9-10
3
Pull-Up (Assisted)
2
8-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
10-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Hammer Curl (Cable)
2
12-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 10
8
Pec Deck (Machine)
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
2
12-15 reps
RPE 10
6
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
2
12-15 reps
RPE 10
6
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
2
12-15 reps
RPE 10
6
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8-9
3
Leg Extension
1
10-12 reps
RPE 9-10
4
Seated Calf Raise
2
12-15 reps
RPE 10
5
Abs Crunch (Machine)
2
12-15 reps
RPE 10
6
Hip Abductor (Machine)
2
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Lat Pulldown
2 Sets
10-12 Reps
@9-10
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9-10
4
Seated Row (Cable)
2 Sets
10-12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
6
Machine Preacher Curl
2 Sets
12-15 Reps
@10
7
Rear Delt Fly (Cable)
1 Set
12-15 Reps
@10
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Seated Hamstring Curl
1 Set
8-10 Reps
@10
3
Seated Calf Raise
2 Sets
10-12 Reps
@9-10
4
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
10-12 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8-9
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8-9
3
Leg Extension
1 Set
10-12 Reps
@9-10
4
Seated Calf Raise
2 Sets
12-15 Reps
@10
5
Abs Crunch (Machine)
2 Sets
12-15 Reps
@10
6
Hip Abductor (Machine)
2 Sets
12-15 Reps
@10
Day 3
1
Pendlay Row
2 Sets
8-10 Reps
@9-10
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9-10
3
Pull-Up (Assisted)
2 Sets
8-10 Reps
@9-10
4
Shoulder Press (Machine)
2 Sets
10-12 Reps
@9-10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
6
Hammer Curl (Cable)
2 Sets
12-15 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@10
8
Pec Deck (Machine)
1 Set
12-15 Reps
@10