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Minimalist Fundamentals

by Joe S.
1 athletes joined

Program Description

Round out my physique doing compound exercises.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 20, 2024 12:17
  • Last Edited
    Jul 24, 2025 10:32

Summary

Unlock your strength with the Minimalist Fundamentals program, designed for those who want to build a solid foundation in just 12 weeks. This 4-day-a-week plan focuses on essential movements like squats, bench presses, and bodyweight exercises to enhance your overall fitness and muscle definition. Each workout is crafted to maximize efficiency, requiring only a full gym to get started. Embrace the journey to a stronger you with straightforward, effective training that delivers real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.5%
Chest
12.7%
Front Delts
11.1%
Abs
9.5%
Quadriceps
7.9%
Lats
7.9%
Upper Back
7.9%
Middle Delts
7.9%
Glutes
6.3%
Hamstrings
4.8%
Adductors
3.2%
Biceps
3.2%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Sit Up
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
Day 4
1
Sit Up
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-