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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
    May 07, 2024 10:47
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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
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