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BoostcampPNG

Minimus

by Dominic B.
1 athletes joined

Program Description

To get you in and out of the gym in a reasonable amount of time, while hitting the biggest bang for your buck exercises.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerbuilding, Bodyweight Fitness, Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 03, 2024 08:52
  • Last Edited
    Apr 07, 2025 09:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
RPE 8
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
3
Bench Press (Barbell)
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
AMRAP
RPE 7
2
Standing Shoulder Press (Dumbbell)
4
AMRAP
RPE 8
3
Ring Row
4
AMRAP
RPE 7.5
4
Face Pull
3
AMRAP
RPE 8
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
AMRAP
RPE 8
2
Walking Lunge
4
AMRAP
RPE 8
3
Push Up
4
AMRAP
RPE 8
4
Face Pull
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 7.5
2
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
3
Kettlebell Swing
4
15 reps
RPE 7.5
4
Push Up
3
AMRAP
RPE 7.5
5
Hammer Curl
3
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
AMRAP
@8
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
3
Bench Press (Barbell)
4 Sets
AMRAP
@8
4
Face Pull
3 Sets
AMRAP
@7
Day 3
1
Goblet Squat
4 Sets
AMRAP
@8
2
Walking Lunge
4 Sets
AMRAP
@8
3
Push Up
4 Sets
AMRAP
@8
4
Face Pull
3 Sets
AMRAP
@8
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@7.5
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
3
Kettlebell Swing
4 Sets
15 Reps
@7.5
4
Push Up
3 Sets
AMRAP
@7.5
5
Hammer Curl
3 Sets
12 Reps
@7.5
Day 2
1
Deadlift (Barbell)
4 Sets
AMRAP
@7
2
Standing Shoulder Press (Dumbbell)
4 Sets
AMRAP
@8
3
Ring Row
4 Sets
AMRAP
@7.5
4
Face Pull
3 Sets
AMRAP
@8
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@7.5