Considated Polarity HIT Minimalist

by Fearless DoGooder

Program Description

There's a big emphasis on strength training and building strength every workout while still building muscle. This is for people with busy schedules and great for guys over 40 or 50.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 24, 2025 12:52
Last Edited
Aug 03, 2025 04:20

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Low Bar)

4 reps

8 reps

RPE 9

Chin-Up (Weighted)

6 reps

8 reps

RPE 10

Seated Overhead Press (Barbell)

4 reps

8 reps

RPE 9

Calf Raise (Machine)

12 reps

8 reps

RPE 9

Day 1

Bulgarian Split Squat (Barbell)

4 reps

8 reps

RPE 9

Pull-Up (Weighted)

6 reps

10 reps

RPE 9

Seated Overhead Press (Dumbbell)

4 reps

8 reps

RPE 9

Dip (Weighted)

12 reps

8 reps

RPE 9

Day 1

Squat (Low Bar)

4 reps

8 reps

RPE 9

Chin-Up (Weighted)

6 reps

8 reps

RPE 10

Seated Overhead Press (Barbell)

4 reps

8 reps

RPE 9

Calf Raise (Machine)

12 reps

8 reps

RPE 9

Day 1

Bulgarian Split Squat (Barbell)

4 reps

8 reps

RPE 9

Pull-Up (Weighted)

6 reps

10 reps

RPE 9

Seated Overhead Press (Dumbbell)

4 reps

8 reps

RPE 9

Dip (Weighted)

12 reps

8 reps

RPE 9

Day 2

Sumo Deadlift (Barbell)

4 reps

6 reps

RPE 9

Bench Press (Barbell)

4 reps

8 reps

RPE 9

Bent Over Row (Barbell)

6 reps

8 reps

RPE 9

Glute-Ham Raise (Weighted)

8 reps

12 reps

RPE 9

Day 2

Deadlift (Barbell)

4 reps

6 reps

RPE 9

Incline Bench Press (Barbell)

4 reps

8 reps

RPE 9

Nautilus Chest-Supported T-Bar Row

6 reps

10 reps

RPE 10

Seated Leg Curl

10 reps

12 reps

RPE 10

Day 2

Sumo Deadlift (Barbell)

4 reps

6 reps

RPE 9

Bench Press (Barbell)

4 reps

8 reps

RPE 9

Bent Over Row (Barbell)

6 reps

8 reps

RPE 9

Glute-Ham Raise (Weighted)

8 reps

12 reps

RPE 9

Day 2

Deadlift (Barbell)

4 reps

6 reps

RPE 9

Incline Bench Press (Barbell)

4 reps

8 reps

RPE 9

Nautilus Chest-Supported T-Bar Row

6 reps

10 reps

RPE 10

Seated Leg Curl

10 reps

12 reps

RPE 10

Day 2

Sumo Deadlift (Barbell)

1 Set

4 Reps

6 Reps

Bench Press (Barbell)

1 Set

4 Reps

8 Reps

Bent Over Row (Barbell)

1 Set

6 Reps

8 Reps

Glute-Ham Raise (Weighted)

1 Set

8 Reps

12 Reps

Day 1

Squat (Low Bar)

1 Set

4 Reps

8 Reps

Chin-Up (Weighted)

1 Set

6 Reps

8 Reps

@10

Seated Overhead Press (Barbell)

1 Set

4 Reps

8 Reps

Calf Raise (Machine)

1 Set

12 Reps

8 Reps