Minimalist Push Pull Split

by Santiago T.

2 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
Sep 02, 2025 02:29

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!

Muscle Engagement

Front

Back

MuscleSet

Triceps

15.2%

Front Delts

12.2%

Biceps

11.7%

Upper Back

11.2%

Chest

11.2%

Lats

8.4%

Middle Delts

6.4%

Abs

5.7%

Quadriceps

4.3%

Calves

4.2%

Hamstrings

3.1%

Glutes

2.3%

Forearms

1.6%

Adductors

1.3%

Stretching

0.7%

Rear Delts

0.5%

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4.8 Stars with 10, 000+ Ratings

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ON THE BOOSTCAMP APP FOR FREE

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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

Bench Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

10 reps

Standing Calf Raise

16 reps

Side Crunch (Cable)

12 reps

Day 1

Bench Press (Barbell)

10 reps

Incline Bench Press (Barbell)

10 reps

Seated Calf Raise

14 reps

Ab Wheel

20 reps

Day 1

Pec Fly (Dumbbell)

10 reps

Push Up

20 reps

Walking Calf Raise

30 reps

Pull-Up (Bodyweight)

10 reps

Day 1

Bench Press (Barbell)

10 reps

Incline Bench Press (Barbell)

10 reps

Seated Calf Raise

16 reps

Ab Wheel

20 reps

Day 1

Bench Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

10 reps

Standing Calf Raise

16 reps

Side Crunch (Cable)

12 reps

Day 1

Bench Press (Barbell)

10 reps

Incline Bench Press (Barbell)

10 reps

Seated Calf Raise

14 reps

Ab Wheel

20 reps

Day 1

Pec Fly (Dumbbell)

10 reps

Push Up

20 reps

Walking Calf Raise

30 reps

Pull-Up (Bodyweight)

10 reps

Day 1

Bench Press (Barbell)

10 reps

Incline Bench Press (Barbell)

10 reps

Seated Calf Raise

16 reps

Ab Wheel

20 reps

Day 1

Bench Press (Dumbbell)

10 reps

Incline Bench Press (Dumbbell)

10 reps

Standing Calf Raise

16 reps

Side Crunch (Cable)

12 reps

Day 1

Bench Press (Barbell)

10 reps

Incline Bench Press (Barbell)

10 reps

Seated Calf Raise

14 reps

Ab Wheel

20 reps

Day 1

Pec Fly (Dumbbell)

10 reps

Push Up

20 reps

Walking Calf Raise

30 reps

Pull-Up (Bodyweight)

10 reps

Day 1

Bench Press (Barbell)

10 reps

Incline Bench Press (Barbell)

10 reps

Seated Calf Raise

16 reps

Ab Wheel

20 reps

Day 2

Pull-Up (Bodyweight)

5 reps

Bent Over Row (Dumbbell)

10 reps

Preacher Curl (Dumbbell)

12 reps

Tricep Rope Push Down (Cable)

16 reps

Day 2

Chest Supported Row (Dumbbell)

10 reps

Incline Curl (Dumbbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Hammer Curl

10 reps

Day 2

Bent Over Row (Dumbbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

French Press

10 reps

Monastery Tricep Extension

16 reps

Day 2

Seated Row (Cable)

16 reps

Chest Supported Row (Dumbbell)

10 reps

Reverse Bicep Curl (EZ Bar)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Day 2

Pull-Up (Bodyweight)

5 reps

Bent Over Row (Dumbbell)

10 reps

Preacher Curl (Dumbbell)

12 reps

Tricep Rope Push Down (Cable)

16 reps

Day 2

Chest Supported Row (Dumbbell)

10 reps

Incline Curl (Dumbbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Hammer Curl

10 reps

Day 2

Bent Over Row (Dumbbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

French Press

10 reps

Monastery Tricep Extension

16 reps

Day 2

Seated Row (Cable)

16 reps

Chest Supported Row (Dumbbell)

10 reps

Reverse Bicep Curl (EZ Bar)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Day 2

Pull-Up (Bodyweight)

5 reps

Bent Over Row (Dumbbell)

10 reps

Preacher Curl (Dumbbell)

12 reps

Tricep Rope Push Down (Cable)

16 reps

Day 2

Chest Supported Row (Dumbbell)

10 reps

Incline Curl (Dumbbell)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Hammer Curl

10 reps

Day 2

Bent Over Row (Dumbbell)

10 reps

Bicep Curl (EZ Bar)

10 reps

French Press

10 reps

Monastery Tricep Extension

16 reps

Day 2

Seated Row (Cable)

16 reps

Chest Supported Row (Dumbbell)

10 reps

Reverse Bicep Curl (EZ Bar)

10 reps

Incline Tricep Extension (Dumbbell)

10 reps

Bicep Curl (Dumbbell)

10 reps

Day 3

Arnold Press

10 reps

Lateral Raise (Dumbbell)

10 reps

Squat (Paused)

8 reps

Day 3

Standing Shoulder Press (Dumbbell)

10 reps

Upright Row (Cable)

15 reps

Leg Extension

10 reps

Sumo Squat

12 reps

Day 3

Front Raise

10 reps

Lateral Raise (Cable)

16 reps

Leg Curl

10 reps

Goblet Squat

10 reps

Day 3

Arnold Press

10 reps

Lateral Raise (Dumbbell)

10 reps

Squat (Paused)

8 reps

Day 3

Standing Shoulder Press (Dumbbell)

10 reps

Upright Row (Cable)

15 reps

Leg Extension

10 reps

Sumo Squat

12 reps

Day 3

Front Raise

10 reps

Lateral Raise (Cable)

16 reps

Leg Curl

10 reps

Goblet Squat

10 reps

Day 3

Arnold Press

10 reps

Lateral Raise (Dumbbell)

10 reps

Squat (Paused)

8 reps

Day 3

Standing Shoulder Press (Dumbbell)

10 reps

Upright Row (Cable)

15 reps

Leg Extension

10 reps

Sumo Squat

12 reps

Day 3

Front Raise

10 reps

Lateral Raise (Cable)

16 reps

Leg Curl

10 reps

Goblet Squat

10 reps

Day 1

Bench Press (Dumbbell)

4 Sets

10 Reps

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

Standing Calf Raise

4 Sets

16 Reps

Side Crunch (Cable)

4 Sets

12 Reps

Day 2

Pull-Up (Bodyweight)

4 Sets

5 Reps

Bent Over Row (Dumbbell)

4 Sets

10 Reps

Preacher Curl (Dumbbell)

5 Sets

12 Reps

Tricep Rope Push Down (Cable)

5 Sets

16 Reps

Day 3

Arnold Press

4 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

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

5 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.