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Minimalist

by Jakob F.
2 athletes joined

Program Description

Got no time? Me neither

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 02, 2024 09:20
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unlock your strength potential with the Minimalist program—a focused, 4-week journey designed for those who want to maximize results with minimal equipment. Train three days a week with compound movements like squats, bench presses, and chin-ups, ensuring you hit all major muscle groups effectively. This program is perfect for anyone looking to build muscle and improve overall fitness while keeping workouts efficient and straightforward. Embrace the challenge and transform your physique with just a garage gym setup!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
2
6-10 reps
-
3B
Leg Curl
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
2
6-10 reps
-
3B
Leg Curl
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
2
6-10 reps
-
3B
Leg Curl
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3A
Leg Extension
2
6-10 reps
-
3B
Leg Curl
2
6-10 reps
-
4
Standing Calf Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Skull Crusher
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Skull Crusher
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Skull Crusher
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Skull Crusher
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
6-10 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Skull Crusher
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3A
Leg Extension
2 Sets
6-10 Reps
-
3B
Leg Curl
2 Sets
6-10 Reps
-
4
Standing Calf Raise
3 Sets
10-15 Reps
-
Day 3
1
Chin-Up (Weighted)
4 Sets
6-10 Reps
-
2
Barbell Row
3 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-