Lee Lem’s minimalist program (4 days upper/lower)
Minimalist program to save time and maximize your gains.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–8 reps | @8.5–9 |
| 1 | 10–12 reps | @8.5–9.5 | ||
| 2 | Incline Chest Press (Machine) | 1 | 6–8 reps | @8.5–9 |
| 1 | 10–12 reps | @8.5–9.5 | ||
| 3 | Pec Deck (Machine) | 1 | 6–10 reps | @8.5–9 |
| 1 | 6–10 reps | @8.5–9.5 | ||
| 4 | Lat Pulldown | 2 | 6–12 reps | @8.5–9 |
| 1 | 1–12 reps | @8.5–10 | ||
| 5 | Lateral Raise (Cable) | 2 | 10–15 reps | @8.5–9 |
| 1 | 1–15 reps | @8.5–9.5 | ||
| Superset | ||||
| 6A | Tricep Pushdown (Cable) | 3 | 10–15 reps | @8.5–9 |
| 6B | Bicep Curl (Cable) | 3 | 10–15 reps | @8.5–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 6–8 reps | @8.5–9 |
| 1 | 10–12 reps | @8.5–9.5 | ||
| 2 | Leg Extension | 1 | 8–12 reps | @8.5–9 |
| 1 | 8–12 reps | @8.5–9.5 | ||
| 1 | 1–12 reps | @8.5–10 | ||
| 3 | Leg Curl | 1 | 8–12 reps | @8.5–9 |
| 1 | 8–12 reps | @8.5–9.5 | ||
| 1 | 1–12 reps | @8.5–10 | ||
| 4 | Hip Adductor (Machine) | 2 | 12–15 reps | @8.5–9 |
| 5 | Standing Calf Raise | 2 | 12–15 reps | @8.5–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 5–10 reps | @8.5–9 |
| 1 | 5–10 reps | @8.5–9.5 | ||
| 2 | Single Arm High Row (Cable) | 1 | 6–12 reps | @8.5–9 |
| 1 | 6–12 reps | @8.5–9.5 | ||
| 3 | Straight Arm Pulldown | 1 | 10–15 reps | @8.5–9 |
| 1 | 10–15 reps | @8.5–9.5 | ||
| 4 | Shoulder Press (Machine) | 1 | 6–8 reps | @8.5–9 |
| 1 | 6–8 reps | @8.5–9.5 | ||
| 5 | Incline Bench Press (Smith Machine) | 1 | 10–15 reps | @8.5–9 |
| 1 | 10–15 reps | @8.5–9.5 | ||
| 6 | Reverse Pec Deck | 2 | 6–12 reps | @8.5–9 |
| 1 | 6–12 reps | @8.5–9.5 | ||
| Superset | ||||
| 7A | Tricep Extension (Cable) | 2 | 10–15 reps | @8.5–9 |
| 1 | 10–15 reps | @8.5–9.5 | ||
| 7B | Bicep Curl (Cable) | 2 | 5–10 reps | @8.5–9 |
| 1 | 5–10 reps | @8.5–9.5 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 4–6 reps | @8.5–9 |
| 1 | 8–10 reps | @8.5–9.5 | ||
| 2 | Leg Press | 1 | 6–12 reps | @8.5–9 |
| 1 | 6–12 reps | @8.5–9.5 | ||
| 3 | Leg Extension | 2 | 8–12 reps | @8.5–9 |
| 1 | 8–12 reps | @8.5–9.5 | ||
| 4 | Leg Curl | 2 | 8–12 reps | @8.5–9 |
| 1 | 8–12 reps | @8.5–9.5 | ||
| 5 | Standing Calf Raise | 2 | 12–15 reps | @8.5–9 |
| 1 | 12–15 reps | @8.5–9.5 |
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, Lee Lem’s minimalist program (4 days upper/lower) 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 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.
Lee Lem’s minimalist program (4 days upper/lower) 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.
Lee Lem’s minimalist program (4 days upper/lower) 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.
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