logo
BoostcampPNG

Minimalist Training

by Byrhard K.

Program Description

Train efficiently and save time

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2024 09:19
  • Last Edited
    Jun 18, 2025 12:29

Summary

Unlock your strength potential with the Minimalist Training program, designed for those who want to maximize results in just three weeks. This three-day-a-week regimen focuses on essential leg and shoulder exercises, utilizing machines and dumbbells to build muscle efficiently. Each workout combines targeted movements like the Leg Press, Leg Curl, and Lateral Raise, ensuring a balanced approach to strength development. Perfect for busy lifters, this program delivers effective training without unnecessary complexity, allowing you to achieve your fitness goals with confidence.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 7.5-8.5
RPE 7-8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-8
3
Lat Pulldown
2
10-12 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 7.5-8.5
RPE 7-8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-8
3
Lat Pulldown
2
10-12 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
6-8 reps
8-10 reps
RPE 7.5-8.5
RPE 7-8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-8
3
Lat Pulldown
2
10-12 reps
RPE 7-8
4
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 7-8
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 8-9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 7-8
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 7-8
2
Leg Curl
2
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7.5-8.5
2
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 7-8
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7.5-8.5
2
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 7-8
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7.5-8.5
2
Seated Row (Cable)
1
2
10-12 reps
10-12 reps
RPE 7-8
RPE 7-8
3
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7.5-8.5
Week 1
1 / 3 Weeks
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@7-8
2
Leg Curl
2 Sets
10-12 Reps
@8-9
3
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8-9
@8-9
4
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7.5-8.5
2
Seated Row (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-8
@7-8
3
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@7.5-8.5
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@7.5-8.5
@7-8
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7-8
3
Lat Pulldown
2 Sets
10-12 Reps
@7-8
4
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@7.5-8.5