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Minimalist Push Pull Split

by Santiago T.
1 athletes joined
4.0
(1 rating)

Program Description

Minimalist Push Pull Split only 3 days a Week and muscle recovery of 7 days designated for busy people and is novice friendly

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 06, 2025 04:31
  • Last Edited
    Jun 18, 2025 11:45

Summary

Unlock your strength with the Minimalist Push Pull Split, a focused 12-week program designed for those who want to maximize their gains with just three workouts per week. This program emphasizes a balanced push-pull approach, incorporating essential movements like dumbbell bench presses and pull-ups to build muscle and enhance overall fitness. Perfect for at-home training, it requires minimal equipment while delivering maximum results. Get ready to transform your physique and elevate your lifting game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Standing Calf Raise
4
16 reps
-
4
Side Crunch (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Seated Calf Raise
4
14 reps
-
4
Ab Wheel
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
10 reps
-
2
Push Up
4
20 reps
-
3
Walking Calf Raise
2
30 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Seated Calf Raise
4
16 reps
-
4
Ab Wheel
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Standing Calf Raise
4
16 reps
-
4
Side Crunch (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Seated Calf Raise
4
14 reps
-
4
Ab Wheel
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
10 reps
-
2
Push Up
4
20 reps
-
3
Walking Calf Raise
2
30 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Seated Calf Raise
4
16 reps
-
4
Ab Wheel
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Standing Calf Raise
4
16 reps
-
4
Side Crunch (Cable)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Seated Calf Raise
4
14 reps
-
4
Ab Wheel
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
4
10 reps
-
2
Push Up
4
20 reps
-
3
Walking Calf Raise
2
30 reps
-
4
Pull-Up (Bodyweight)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Seated Calf Raise
4
16 reps
-
4
Ab Wheel
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Preacher Curl (Dumbbell)
5
12 reps
-
4
Tricep Rope Push Down (Cable)
5
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10 reps
-
2
Incline Curl (Dumbbell)
4
10 reps
-
3
Incline Tricep Extension (Dumbbell)
4
10 reps
-
4
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
French Press
4
10 reps
-
4
Monastery Tricep Extension
4
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
4
Incline Tricep Extension (Dumbbell)
4
10 reps
-
5
Bicep Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Preacher Curl (Dumbbell)
5
12 reps
-
4
Tricep Rope Push Down (Cable)
5
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10 reps
-
2
Incline Curl (Dumbbell)
4
10 reps
-
3
Incline Tricep Extension (Dumbbell)
4
10 reps
-
4
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
French Press
4
10 reps
-
4
Monastery Tricep Extension
4
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
4
Incline Tricep Extension (Dumbbell)
4
10 reps
-
5
Bicep Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
-
2
Bent Over Row (Dumbbell)
4
10 reps
-
3
Preacher Curl (Dumbbell)
5
12 reps
-
4
Tricep Rope Push Down (Cable)
5
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10 reps
-
2
Incline Curl (Dumbbell)
4
10 reps
-
3
Incline Tricep Extension (Dumbbell)
4
10 reps
-
4
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
10 reps
-
2
Bicep Curl (EZ Bar)
4
10 reps
-
3
French Press
4
10 reps
-
4
Monastery Tricep Extension
4
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
16 reps
-
2
Chest Supported Row (Dumbbell)
4
10 reps
-
3
Reverse Bicep Curl (EZ Bar)
4
10 reps
-
4
Incline Tricep Extension (Dumbbell)
4
10 reps
-
5
Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Squat (Paused)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Upright Row (Cable)
4
15 reps
-
3
Leg Extension
4
10 reps
-
4
Sumo Squat
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
-
2
Lateral Raise (Cable)
4
16 reps
-
3
Leg Curl
4
10 reps
-
4
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Squat (Paused)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Upright Row (Cable)
4
15 reps
-
3
Leg Extension
4
10 reps
-
4
Sumo Squat
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
-
2
Lateral Raise (Cable)
4
16 reps
-
3
Leg Curl
4
10 reps
-
4
Goblet Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
10 reps
-
3
Squat (Paused)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Upright Row (Cable)
4
15 reps
-
3
Leg Extension
4
10 reps
-
4
Sumo Squat
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
5
10 reps
-
2
Lateral Raise (Cable)
4
16 reps
-
3
Leg Curl
4
10 reps
-
4
Goblet Squat
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Standing Calf Raise
4 Sets
16 Reps
-
4
Side Crunch (Cable)
4 Sets
12 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
10 Reps
-
3
Preacher Curl (Dumbbell)
5 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
5 Sets
16 Reps
-
Day 3
1
Arnold Press
4 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
3
Squat (Paused)
4 Sets
8 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Santiago T.Age 53, Man
2 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
Is a minimalist program specially design for men over 50,so yes it's a great workout.