Minimalist Room Gym
Transform your space into a powerhouse with 18 weeks of efficient workouts that fit your life—no gym required, just results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 3 | Chest Supported Row (Dumbbell) | 4 | 0 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 5 | Single Arm Overhead Tricep Extension | 2 | 0 reps |
| 6 | Incline Curl (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2 | Leg Extension | 3 | 0 reps |
| 3 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 4 | Single Arm Row (Dumbbell) | 3 | 0 reps |
| 5 | Standing Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Paused) | 3 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 3 | Chest Supported Row (Dumbbell) | 3 | 0 reps |
| 4 | Shrug (Dumbbell) | 3 | 0 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 3 | 0 reps |
| 2 | Dip (Bodyweight) | 3 | 0 reps |
| 3 | Bayesian Curl | 3 | 0 reps |
| 4 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| 5 | Goblet Squat | 2 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Minimalist Room Gym is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Minimalist Room Gym is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Minimalist Room Gym is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
