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BoostcampPNG

Minimalist beginner 2X

by Kevin michael Palomares
1 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 11, 2026 10:53
  • Last Edited
    Mar 11, 2026 09:16
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Triceps
9.8%
Glutes
9.8%
Quadriceps
9.8%
Front Delts
8.1%
Upper Back
8.1%
Biceps
8.1%
Chest
6.5%
Abs
6.5%
Lats
6.5%
Middle Delts
4.9%
Adductors
3.3%
Forearms
2.4%
Lower Back
1.6%
Rear Delts
1.6%
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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
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
4-7 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
1B
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 8.5-10
2A
Underhand Lat Pulldown
1
1
10-12 reps
8-
RPE 10
RPE 10
2B
Goblet Squat
1
1
6-8 reps
10-12 reps
RPE 8.5-10
RPE 8.5-10
3A
Overhead Tricep Extension (Cable)
1
1
10-12 reps
8-
RPE 9.5-10
RPE 8.5-10
3B
Lateral Raise (Dumbbell)
1
1
10-15 reps
8-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-8 reps
10-12 reps
RPE 8.5-9
RPE 8.5-9.5
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
10-12 reps
8-
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10-12 reps
4-6 reps
2-4 reps
RPE 9
RPE 10
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)
1 Set
1 Set
4-7 Reps
10-12 Reps
@8.5-10
@8.5-10
1B
Romanian Deadlift (Dumbbell)
2 Sets
6-8 Reps
@8.5-10
2A
Underhand Lat Pulldown
1 Set
1 Set
10-12 Reps
8-
@10
@10
2B
Goblet Squat
1 Set
1 Set
6-8 Reps
10-12 Reps
@8.5-10
@8.5-10
3A
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
8-
@9.5-10
@8.5-10
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
8-
@10
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@8.5-9
@8.5-9.5
2A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9
2B
Chest Supported Row (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
8-
@10
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
4-6 Reps
2-4 Reps
@9
@10
@10
5
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10