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Less Is More

by Drew H.
1 athletes joined
4.0
(1 rating)

Program Description

Upper/Lower training split. Designed for the lifting portion to be completed in 45min using standard gym equipment, and allowing 15min for cardio at the end. Quad and Glute/ham focused leg days. Push and pull focused upper body days.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 09:18
  • Last Edited
    Jun 18, 2025 12:16

Summary

Transform your fitness journey with the "Less Is More" program, a focused 10-week plan designed for those ready to maximize results in just 5 days a week. This program combines targeted strength training with effective cardio sessions, ensuring you build muscle while enhancing your endurance. Each workout emphasizes quality over quantity, featuring compound movements like bench presses and squats, alongside cardio options to keep your heart strong. Embrace simplicity and efficiency as you achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Week 1
1 / 10 Weeks
Day 3
1
Cardio
1 Set
45 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Shoulder Press (Plate Loaded)
3 Sets
6 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
5
Dip (Bodyweight)
3 Sets
AMRAP
-
6
Walk
1 Set
15 mins
@6
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Cossack Squat
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
15 Reps
@6
6
Walk
1 Set
15 mins
@6
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Hip Abductor (Machine)
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
8 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
15 Reps
@7
6
Walk
1 Set
15 mins
@6
Day 5
1
Chest Supported Row (Machine)
4 Sets
8 Reps
@8
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Walk
1 Set
15 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Drew H.Age 30, Man
6 months ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Good leg days. Back day chest day should be combined into 1 day to provide greater volume through the week