Minimalist 4 days full body
A 4-day full-body workout plan using only 3-4 equipment, namely bench, dumbbells, pull-up bar and resistance band (for help if you’re beginner)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Band) | 4 | AMRAP |
| 2 | Incline Bench Press (Dumbbell) | 4 | 6–12 reps |
| 3 | Romanian Deadlift (Dumbbell) | 4 | 8–12 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 5 | Goblet Squat | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Dumbbell) | 4 | 6–12 reps |
| 2 | Pull Up Hold | 4 | 1 min |
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 8–12 reps |
| 4 | Decline Push Up | 4 | AMRAP |
| 5 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Scapular Pull-Up | 4 | 8–12 reps |
| 2 | Bench Press (Dumbbell) | 4 | 6–12 reps |
| 3 | Bent Over Row (Dumbbell) | 4 | 6–12 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 8–12 reps |
| 5 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 4 | AMRAP |
| 2 | Pseudo Push Up | 4 | AMRAP |
| 3 | Romanian Deadlift (Dumbbell) | 4 | 8–12 reps |
| 4 | Hanging Leg Raise | 4 | AMRAP |
| 5 | L-Sit Hold | 4 | 1 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Minimalist 4 days full body is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This is a home workout program. No gym required. 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.
Minimalist 4 days full body 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Minimalist 4 days full body 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
