Intermediate–AdvancedFree

The Minimalist Power Protocol

The Minimalist Power Protocol is a stripped‑back strength system built for both new and experienced lifters wanting to get strong without the complexity.

Cory Lister· Feb 2026

10athletes running this program

Free on iOS & Android

Overview

Length

7 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Strength

Equipment

Full Gym

Session length

60 min

The purpose of the Minimalist Power Protocol is to demonstrate how strong you can become when training is stripped down to its essential movements and every ounce of effort is poured in to the remains. This program removes the noise, the endless accessories, and the over‑engineered routines — leaving only the movements that build true power. With just 2–3 exercises per session, the focus shifts entirely to intent, execution, and raw effort. Because this program is intentionally simple, it’s highly customizable. Lifters can add, swap, or rotate exercises whenever they want to increase the challenge or introduce variety without disrupting the structure of the cycle. The explosive intensity and low‑volume design of the Minimalist Power Protocol makes it especially effective for anyone training under caloric restriction — including Keto, Carnivore, or other low‑carb approaches where glycogen stores are limited. When stamina drops and long, complex sessions become counterproductive, this protocol shines. Short sessions, high intent, and minimal movements allow you to train hard, recover well, and continue building real strength even in a low‑carb state.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on maximal strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

15.4%

Front Delts

11.3%

Quadriceps

10.3%

Glutes

10.3%

Hamstrings

10.3%

Chest

8.2%

Upper Back

8.2%

Lats

8.2%

Abs

6.7%

Middle Delts

3.1%

Biceps

2.6%

Adductors

2.1%

Abductors

1.5%

Lower Back

1.5%

Other

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	4–6 reps	@8–9
2	Overhead Press (Barbell)	3	5–8 reps	@8–9
3	Tricep Rope Push Down (Cable)	2	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	3–5 reps	@8–9
2	Leg Press (45 Degrees)	3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	3	3–5 reps	@7.5–8.5
2	Pendlay Row	3	5–8 reps	@8–9
3	Pull-Up (Weighted)	2	6–10 reps	@8–9

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	4	5–8 reps	@8–9
2	Chin-Up (Weighted)	3	6–10 reps	@8–9
3	Tricep Rope Push Down (Cable)	2	12–15 reps	@9–10

Weeks 2–7 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Minimalist Power Protocol is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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.

The Minimalist Power Protocol is structured around 4 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Minimalist Power Protocol 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android