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BoostcampPNG

5 Day Upper Lower 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 07, 2026 07:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Upper Back
10.7%
Front Delts
9.3%
Abs
8.4%
Lats
8%
Quadriceps
8%
Hamstrings
8%
Biceps
7.6%
Chest
7.1%
Middle Delts
5.3%
Glutes
5.3%
Calves
3.6%
Lower Back
2.7%
Rear Delts
1.8%
Forearms
1.8%
Stretching
1.8%
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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
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Cross Body Curls
2
AMRAP
RPE 9
4B
Tricep Kickback
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
2
AMRAP
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
Bicep Curl (Cable)
2
AMRAP
RPE 9
4B
Skull Crusher (Cable)
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
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 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
6-8 reps
RPE 9
3
Dip (Assisted)
2
8-10 reps
RPE 9
4A
Hammer Curl (Dumbbell)
2
AMRAP
RPE 9
4B
Overhead Tricep Extension (Dumbbell)
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
Cross Body Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@9
4B
Tricep Kickback
1 Set
1 Set
AMRAP
AMRAP
@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
Bicep Curl (Cable)
1 Set
1 Set
AMRAP
AMRAP
@9
@9
4B
Skull Crusher (Cable)
1 Set
1 Set
AMRAP
AMRAP
@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
Day 5
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Dip (Assisted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@9
4B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@9