3 Day Minimilist Program

by Michael J.

Program Description

3 days lift 2-3 days Zone 2 Cardio

Program Overview

Level
Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 28, 2026 12:17
Last Edited
Jan 28, 2026 12:54

Muscle Engagement

Front

Back

MuscleSet

Triceps

13%

Lats

8.7%

Upper Back

8.7%

Biceps

8.7%

Glutes

8.7%

Hamstrings

8.7%

Chest

8.7%

Front Delts

8.7%

Abs

6.5%

Quadriceps

4.3%

Lower Back

4.3%

Calves

4.3%

Middle Delts

4.3%

Forearms

2.2%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Hack Squat

2

5-8 reps

-

3

JM Press

2

6-10 reps

-

Day 1

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Hack Squat

2

5-8 reps

-

3

JM Press

2

6-10 reps

-

Day 1

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Hack Squat

2

5-8 reps

-

3

JM Press

2

6-10 reps

-

Day 1

1

Pull-Up (Assisted)

2

5-8 reps

-

2

Hack Squat

2

5-8 reps

-

3

JM Press

2

6-10 reps

-

Day 2

1

Incline Bench Press (Dumbbell)

2

5-8 reps

-

2

Seal Row

2

6-10 reps

-

3

Standing Calf Raise

2

6-10 reps

-

Day 2

1

Incline Bench Press (Dumbbell)

2

5-8 reps

-

2

Seal Row

2

6-10 reps

-

3

Standing Calf Raise

2

6-10 reps

-

Day 2

1

Incline Bench Press (Dumbbell)

2

5-8 reps

-

2

Seal Row

2

6-10 reps

-

3

Standing Calf Raise

2

6-10 reps

-

Day 2

1

Incline Bench Press (Dumbbell)

2

5-8 reps

-

2

Seal Row

2

6-10 reps

-

3

Standing Calf Raise

2

6-10 reps

-

Day 3

1

Stiff Leg Deadlift

2

5-8 reps

-

2

Overhead Press (Barbell)

2

5-8 reps

-

3

Preacher Curl (Barbell)

2

5-8 reps

-

Day 3

1

Stiff Leg Deadlift

2

5-8 reps

-

2

Overhead Press (Barbell)

2

5-8 reps

-

3

Preacher Curl (Barbell)

2

5-8 reps

-

Day 3

1

Stiff Leg Deadlift

2

5-8 reps

-

2

Overhead Press (Barbell)

2

5-8 reps

-

3

Preacher Curl (Barbell)

2

5-8 reps

-

Day 3

1

Stiff Leg Deadlift

2

5-8 reps

-

2

Overhead Press (Barbell)

2

5-8 reps

-

3

Preacher Curl (Barbell)

2

5-8 reps

-

Day 1

1

Pull-Up (Assisted)

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-

2

Hack Squat

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-

3

JM Press

1 Set

1 Set

6-10 Reps

6-10 Reps

-

-

Day 2

1

Incline Bench Press (Dumbbell)

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-

2

Seal Row

1 Set

1 Set

6-10 Reps

6-10 Reps

-

-

3

Standing Calf Raise

1 Set

1 Set

6-10 Reps

6-10 Reps

-

-

Day 3

1

Stiff Leg Deadlift

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-

2

Overhead Press (Barbell)

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-

3

Preacher Curl (Barbell)

1 Set

1 Set

5-8 Reps

5-8 Reps

-

-