logo
BoostcampPNG

4 Day Minimalist

by Bhavin S.

Program Description

Transform your fitness routine with the 4 Day Minimalist program, designed for those seeking maximum results in minimal time. Over the course of 8 weeks, you’ll engage in efficient, full-body workouts four times a week, focusing on compound movements that build strength and endurance. Perfect for busy schedules, this program emphasizes quality over quantity, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to simplify your training while maximizing your gains!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 05, 2026 05:26
  • Last Edited
    Jan 05, 2026 05:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Abs
9.9%
Upper Back
9.4%
Quadriceps
9.4%
Hamstrings
9.4%
Front Delts
7.3%
Biceps
7.3%
Lats
6.3%
Middle Delts
6.3%
Glutes
6.3%
Calves
4.2%
Chest
3.1%
Forearms
3.1%
Lower Back
3.1%
Rear Delts
2.1%
Stretching
2.1%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4A
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
4B
Plank
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
3
Face Pull
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Abs Crunch (Bodyweight)
2
AMRAP
RPE 9
5
Dead Bug
2
AMRAP
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4A
Bicep Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4B
Skull Crusher (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9
4A
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@9
4B
Plank
1 Set
1 Set
1 mins
1 mins
@9
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Face Pull
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9
4
Abs Crunch (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@9
@9
5
Dead Bug
1 Set
1 Set
AMRAP
AMRAP
@9
@9