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Daily minimalistic hypertrophy

by Daniel H.
6 athletes joined

Program Description

A minimalistic hypertrophy focused program for busy times or as supplementation to a gym based program. This program is based of kettlebells and dumbbells, however it can easily be changed to include barbells, machines, rings and so on. A reasonable substitution of exercises could be changing kettlebell swings and goblet squats for a barbell deadlift and squat variant. These exercises can arguable be better for hypertrophy goals.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    9 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 18, 2024 08:02
  • Last Edited
    Nov 26, 2024 06:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
8-15 reps
RPE 8-9
2
Kettlebell Press
3
8-15 reps
RPE 8-9
3
Goblet Squat
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
8-15 reps
RPE 8-9
2
Kettlebell Press
3
8-15 reps
RPE 8-9
3
Goblet Squat
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
8-15 reps
RPE 8-9
2
Kettlebell Press
3
8-15 reps
RPE 8-9
3
Goblet Squat
3
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
8-15 reps
RPE 8-9
2
Kettlebell Press
4
8-15 reps
RPE 8-9
3
Goblet Squat
4
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
8-15 reps
RPE 8-9
2
Kettlebell Press
4
8-15 reps
RPE 8-9
3
Goblet Squat
4
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
8-15 reps
RPE 8-9
2
Kettlebell Press
4
8-15 reps
RPE 8-9
3
Goblet Squat
4
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
5
8-15 reps
RPE 8-9
2
Kettlebell Press
5
8-15 reps
RPE 8-9
3
Goblet Squat
5
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
5
8-15 reps
RPE 8-9
2
Kettlebell Press
5
8-15 reps
RPE 8-9
3
Goblet Squat
5
8-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
5
8-15 reps
RPE 8-9
2
Kettlebell Press
5
8-15 reps
RPE 8-9
3
Goblet Squat
5
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-15 reps
RPE 8-9
2
Kettlebell Clean
3
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-15 reps
RPE 8-9
2
Kettlebell Clean
3
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-15 reps
RPE 8-9
2
Kettlebell Clean
3
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
3
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8-15 reps
RPE 8-9
2
Kettlebell Clean
4
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
4
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8-15 reps
RPE 8-9
2
Kettlebell Clean
4
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
4
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8-15 reps
RPE 8-9
2
Kettlebell Clean
4
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
4
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
8-15 reps
RPE 8-9
2
Kettlebell Clean
5
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
5
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
8-15 reps
RPE 8-9
2
Kettlebell Clean
5
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
5
8-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
8-15 reps
RPE 8-9
2
Kettlebell Clean
5
8-15 reps
RPE 8-9
3
Kettlebell Gorilla Row
5
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
3
Hammer Curl
3
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
3
Hammer Curl
3
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
3
Hammer Curl
3
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-9
3
Hammer Curl
4
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
4
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-9
3
Hammer Curl
4
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
4
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-9
3
Hammer Curl
4
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
4
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
5
8-15 reps
RPE 8-9
3
Hammer Curl
5
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
5
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
5
8-15 reps
RPE 8-9
3
Hammer Curl
5
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
5
8-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
5
8-15 reps
RPE 8-9
3
Hammer Curl
5
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
5
8-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Crunch (Weighted)
4
1 mins
RPE 7-8
1B
Russian Twist (Dumbbell)
4
1 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
8-15 reps
RPE 8-9
2
Kettlebell Press
3
8-15 reps
RPE 8-9
3
Goblet Squat
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
8-15 reps
RPE 8-9
2
Kettlebell Press
3
8-15 reps
RPE 8-9
3
Goblet Squat
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
3
8-15 reps
RPE 8-9
2
Kettlebell Press
3
8-15 reps
RPE 8-9
3
Goblet Squat
3
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
8-15 reps
RPE 8-9
2
Kettlebell Press
4
8-15 reps
RPE 8-9
3
Goblet Squat
4
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
8-15 reps
RPE 8-9
2
Kettlebell Press
4
8-15 reps
RPE 8-9
3
Goblet Squat
4
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
4
8-15 reps
RPE 8-9
2
Kettlebell Press
4
8-15 reps
RPE 8-9
3
Goblet Squat
4
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
5
8-15 reps
RPE 8-9
2
Kettlebell Press
5
8-15 reps
RPE 8-9
3
Goblet Squat
5
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
5
8-15 reps
RPE 8-9
2
Kettlebell Press
5
8-15 reps
RPE 8-9
3
Goblet Squat
5
8-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Kettlebell)
5
8-15 reps
RPE 8-9
2
Kettlebell Press
5
8-15 reps
RPE 8-9
3
Goblet Squat
5
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-15 reps
RPE 8-9
2
Kettlebell Clean
3
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-15 reps
RPE 8-9
2
Kettlebell Clean
3
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8-15 reps
RPE 8-9
2
Kettlebell Clean
3
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
3
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8-15 reps
RPE 8-9
2
Kettlebell Clean
4
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
4
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8-15 reps
RPE 8-9
2
Kettlebell Clean
4
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
4
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8-15 reps
RPE 8-9
2
Kettlebell Clean
4
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
4
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
8-15 reps
RPE 8-9
2
Kettlebell Clean
5
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
5
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
8-15 reps
RPE 8-9
2
Kettlebell Clean
5
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
5
8-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
8-15 reps
RPE 8-9
2
Kettlebell Clean
5
8-15 reps
RPE 8-9
3
Bent Over Row (Dumbbell)
5
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
3
Hammer Curl
3
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
3
Hammer Curl
3
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-9
3
Hammer Curl
3
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-9
3
Hammer Curl
4
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
4
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-9
3
Hammer Curl
4
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
4
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-9
3
Hammer Curl
4
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
4
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
5
8-15 reps
RPE 8-9
3
Hammer Curl
5
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
5
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
5
8-15 reps
RPE 8-9
3
Hammer Curl
5
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
5
8-15 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
8-15 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
5
8-15 reps
RPE 8-9
3
Hammer Curl
5
8-15 reps
RPE 8-9
4
Rear Delt Fly (Dumbbell)
5
8-15 reps
RPE 8-9
Week 1
1 / 9 Weeks
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 1
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
3 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 5
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9