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Minimalist Workout (Upper/Lower)

by Johann F.
6 athletes joined

Program Description

Minimalist workout — for busy periods.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 14, 2024 10:53
  • Last Edited
    Sep 12, 2025 05:14

Summary

Transform your strength journey with the Minimalist Workout (Upper/Lower) program, designed for those looking to maximize results in just 4 weeks. This 4-day-a-week plan focuses on compound and isolation movements to build muscle and enhance overall fitness. Each session targets specific muscle groups, ensuring a balanced approach to upper and lower body training. With a full gym setup, you'll have access to a variety of equipment to challenge yourself and achieve your goals efficiently. Get ready to push your limits and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Hamstrings
12.1%
Biceps
10.6%
Upper Back
9.8%
Chest
7.6%
Quadriceps
7.6%
Calves
7.6%
Lats
6.8%
Glutes
6.1%
Front Delts
6.1%
Rear Delts
3.8%
Middle Delts
3.8%
Forearms
1.5%
Adductors
1.5%
Abs
1.5%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
4
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
4
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
4
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
4
Bicep Curl (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
2
Hack Squat
3
6 reps
RPE 8.5
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
2
Hack Squat
3
6 reps
RPE 8.5
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
2
Hack Squat
3
6 reps
RPE 8.5
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
2
Hack Squat
3
6 reps
RPE 8.5
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8.5
4
Hammer Curl
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Seated Hamstring Curl
3
8 reps
RPE 8.5
4
Seated Calf Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Seated Hamstring Curl
3
8 reps
RPE 8.5
4
Seated Calf Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Seated Hamstring Curl
3
8 reps
RPE 8.5
4
Seated Calf Raise
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 8.5
2
Squat (Barbell)
3
8 reps
RPE 8.5
3
Seated Hamstring Curl
3
8 reps
RPE 8.5
4
Seated Calf Raise
3
12 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
6 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8.5
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
@8.5
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8.5
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
4
Hammer Curl
3 Sets
10 Reps
@8.5
Day 4
1
Face Pull
3 Sets
12 Reps
@8.5
2
Squat (Barbell)
3 Sets
8 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Seated Calf Raise
3 Sets
12 Reps
@8.5
Day 2
1
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Hack Squat
3 Sets
6 Reps
@8.5
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
12 Reps
@8.5