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Minimalist Hypertrophy

by Alex B
5 athletes joined

Program Description

Minimalist hypertrophy training for busy lads. Do 2-4 days per week, rinse and repeat.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Apr 04, 2024 08:57
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unlock your muscle-building potential with the Minimalist Hypertrophy program! Designed for a week of intense training, this program features two full-body workouts that strategically blend compound and isolation exercises. Each session focuses on high-rep sets with myorep pauses to maximize hypertrophy while allowing for efficient recovery. Perfect for those looking to enhance strength and size with minimal time commitment, this program will challenge your limits and elevate your gains in just a week. Get ready to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
20 reps
RPE 10
2
Underhand Lat Pulldown
2
20 reps
RPE 10
3
Upright Row (Barbell)
2
20 reps
RPE 10
4
Overhead Press (Barbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
2
20 reps
RPE 10
6
Tricep Extension (Barbell)
2
20 reps
RPE 10
7
Stiff Leg Deadlift
2
20 reps
RPE 10
8
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
20 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
3
Face Pull
3
20 reps
RPE 10
4
Skull Crusher
2
20 reps
RPE 10
5
Incline Curl (Dumbbell)
2
20 reps
RPE 10
6
Leg Press
2
20 reps
RPE 10
7
Lying Leg Curl
2
20 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Close Grip)
2 Sets
20 Reps
@10
2
Underhand Lat Pulldown
2 Sets
20 Reps
@10
3
Upright Row (Barbell)
2 Sets
20 Reps
@10
4
Overhead Press (Barbell)
2 Sets
20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
20 Reps
@10
6
Tricep Extension (Barbell)
2 Sets
20 Reps
@10
7
Stiff Leg Deadlift
2 Sets
20 Reps
@10
8
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1
Bent Over Row (Dumbbell)
2 Sets
20 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@10
3
Face Pull
3 Sets
20 Reps
@10
4
Skull Crusher
2 Sets
20 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
20 Reps
@10
6
Leg Press
2 Sets
20 Reps
@10
7
Lying Leg Curl
2 Sets
20 Reps
@10