Minimalist Athlete Program By: Salvador Ordoñez

3 athletes joined

Program Description

Perfect for Athletes in Pre-season or if you don’t need periodization, it will cover all of the most important aspects needed as an Athlete for peak performance.We cant have all of our time devoted for fitness that why I created this program.You wont need any machines, just dumbbells, barbells and you body.Hope you enjoy it.

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Athletics, Bodyweight Fitness, Olympic Weightlifting
Equipment
Garage Gym
Program Length
2 weeks
Time Per Workout
30 minutes
Created
Mar 17, 2024 11:00
Last Edited
Jun 18, 2025 10:27

Summary

Unlock your athletic potential with the Minimalist Athlete Program by Salvador Ordoñez. Over the course of two weeks, this 5-day-per-week regimen focuses on enhancing your power, speed, and strength using bodyweight and barbell exercises, all designed for a garage gym setup. Each session is carefully structured to build foundational strength and explosive movement, featuring dynamic drills like sprints, jumps, and strength training. Get ready to elevate your performance and transform your fitness journey with this efficient and effective program!

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4.8 Stars with 10, 000+ Ratings

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

Day 1

Wall Sit

0.5 mins

RPE 6

World's Greatest Stretch

0.5 mins

RPE 6

Hip Bridge March

0.5 reps

RPE 6

Pogo Hop

8 reps

Plank

1 mins

100m Sprint

10 secs

RPE 8.5

Forward Jump

3 reps

RPE 8

Lateral Jump

4 reps

RPE 9

Power Clean

2 reps

RPE 8.5

Hands on Hips Countermovement Jump

4 reps

RPE 8.5

400m Sprint

2 mins

RPE 10

Yoga

10 mins

RPE 6

Day 1

Wall Sit

0.5 mins

RPE 6

World's Greatest Stretch

0.5 mins

RPE 6

Hip Bridge March

0.5 reps

RPE 6

Pogo Hop

8 reps

Plank

1 mins

100m Sprint

10 secs

RPE 8.5

Forward Jump

3 reps

RPE 8

Lateral Jump

4 reps

RPE 9

Power Clean

2 reps

RPE 8.5

Hands on Hips Countermovement Jump

4 reps

RPE 8.5

400m Sprint

2 mins

RPE 10

Yoga

10 mins

RPE 6

Day 2

Plank

1 mins

Side Plank

1 mins

Jog

1-3 mins

RPE 9

Run

1-3 mins

RPE 9

Hollow Hold

1 mins

Yoga

10 mins

Day 2

Plank

1 mins

Side Plank

1 mins

Jog

1-3 mins

Run

1-3 mins

Yoga

10 mins

RPE 6

Day 3

Iron Cross

10 reps

Plank

1 mins

Sit Up

50 reps

Hollow Rock

1 mins

Reverse Plank

1 mins

Superman

50 reps

Neck Extension

12 reps

RPE 7.5

Y Raise

12 reps

RPE 8.5

Barbell Row

4 reps

RPE 8

Wide Grip Pull-Up

5 reps

RPE 8

Romanian Deadlift (Barbell)

5 reps

RPE 7.5

Skull Crusher

6 reps

RPE 8

Rear Delt Fly (Dumbbell)

10 reps

RPE 8

Side Bend (Dumbbell)

10 reps

RPE 8

Single Leg Hip Thrust

7 reps

RPE 8

Yoga

10 mins

RPE 6

Day 3

Iron Cross

10 reps

Plank

1 mins

Sit Up

50 reps

Hollow Rock

1 mins

Reverse Plank

1 mins

Superman

50 reps

Neck Extension

12 reps

RPE 7.5

Y Raise

12 reps

RPE 8.5

Barbell Row

4 reps

RPE 8

Wide Grip Pull-Up

5 reps

RPE 8

Romanian Deadlift (Barbell)

5 reps

RPE 7.5

Skull Crusher

6 reps

RPE 8

Rear Delt Fly (Dumbbell)

10 reps

RPE 8

Side Bend (Dumbbell)

10 reps

RPE 8

Single Leg Hip Thrust

7 reps

RPE 8

Yoga

10 mins

RPE 6

Day 4

Bear Crawl

50 reps

Iron Cross

Push Up

20 reps

Bulgarian Split Squat (Dumbbell)

Bench Press (Paused)

4 reps

RPE 8

Standing Behind Neck Shoulder Press (Barbell)

7 reps

RPE 8

Abs Crunch (Weighted)

15 reps

RPE 8

Reverse Nordic Curl

5 reps

RPE 8

Yoga

10 mins

10A

Chin-Up (Bodyweight)

RPE 8

10B

Hammer Curl

15 reps

RPE 8

Day 4

Bear Crawl

50 reps

Iron Cross

20 reps

Push Up

20 reps

Bulgarian Split Squat (Dumbbell)

Bench Press (Paused)

4 reps

RPE 8

Standing Behind Neck Shoulder Press (Barbell)

7 reps

RPE 8

Abs Crunch (Weighted)

15 reps

RPE 8

Reverse Nordic Curl

5 reps

RPE 8

Yoga

10 mins

Day 5

Jog

30 mins

Yoga

10 mins

Day 5

Jog

30 mins

Yoga

10 mins

Day 1

Wall Sit

1 Set

0.5 mins

World's Greatest Stretch

1 Set

0.5 mins

Hip Bridge March

1 Set

0.5 Reps

Pogo Hop

2 Sets

8 Reps

Plank

1 Set

1 mins

100m Sprint

2 Sets

10 secs

@8.5

Forward Jump

2 Sets

3 Reps

Lateral Jump

2 Sets

4 Reps

Power Clean

3 Sets

2 Reps

@8.5

Hands on Hips Countermovement Jump

3 Sets

4 Reps

@8.5

400m Sprint

1 Set

2 mins

@10

Yoga

1 Set

10 mins

Day 3

Iron Cross

1 Set

10 Reps

Plank

1 Set

1 mins

Sit Up

1 Set

50 Reps

Hollow Rock

1 Set

1 mins

Reverse Plank

1 Set

1 mins

Superman

1 Set

50 Reps

Neck Extension

3 Sets

12 Reps

@7.5

Y Raise

3 Sets

12 Reps

@8.5

Barbell Row

2 Sets

4 Reps

Wide Grip Pull-Up

2 Sets

5 Reps

Romanian Deadlift (Barbell)

2 Sets

5 Reps

@7.5

Skull Crusher

2 Sets

6 Reps

Rear Delt Fly (Dumbbell)

2 Sets

10 Reps

Side Bend (Dumbbell)

2 Sets

10 Reps

Single Leg Hip Thrust

2 Sets

7 Reps

Yoga

1 Set

10 mins

Day 5

Jog

1 Set

30 mins

Yoga

1 Set

10 mins

Day 4

Bear Crawl

1 Set

50 Reps

Iron Cross

1 Set

Push Up

1 Set

20 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

Bench Press (Paused)

2 Sets

4 Reps

Standing Behind Neck Shoulder Press (Barbell)

2 Sets

7 Reps

Abs Crunch (Weighted)

2 Sets

15 Reps

Reverse Nordic Curl

2 Sets

5 Reps

Yoga

1 Set

10 mins

10A

Chin-Up (Bodyweight)

2 Sets

10B

Hammer Curl

2 Sets

15 Reps

Day 2

Plank

1 Set

1 mins

Side Plank

1 Set

1 mins

Jog

5 Sets

1-3 mins

Run

5 Sets

1-3 mins

Hollow Hold

1 Set

1 mins

Yoga

1 Set

10 mins