Less Is More
Less is more. Focused lifts on Upper/Lower split. 45min of lifting, 15min of cardio
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio | 1 | 45 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | @8 |
| 2 | Shoulder Press (Plate Loaded) | 3 | 6 reps | @8 |
| 3 | Tricep Pushdown (Cable) | 3 | 10 reps | @8 |
| 4 | Lateral Raise (Cable) | 3 | 10 reps | @7 |
| 5 | Dip (Bodyweight) | 3 | AMRAP | — |
| 6 | Walk | 1 | 15 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Cossack Squat | 3 | 8 reps | @7 |
| 4 | Leg Extension | 3 | 8 reps | @8 |
| 5 | Abs Crunch (Weighted) | 3 | 15 reps | @6 |
| 6 | Walk | 1 | 15 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 2 | Hip Thrust (Barbell) | 3 | 10 reps | @8 |
| 3 | Hip Abductor (Machine) | 3 | 10 reps | @7 |
| 4 | Seated Hamstring Curl | 3 | 8 reps | @8 |
| 5 | Abs Crunch (Weighted) | 3 | 15 reps | @7 |
| 6 | Walk | 1 | 15 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 4 | 8 reps | @8 |
| 2 | Bicep Curl (Machine) | 3 | 10 reps | @8 |
| 3 | Lat Pulldown | 3 | 10 reps | @8 |
| 4 | Rear Delt Fly (Machine) | 3 | 12 reps | @8 |
| 5 | Walk | 1 | 15 min | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Less Is More is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. 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 60 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.
Less Is More is structured around 5 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Less Is More 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
