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Minimalistic way to be an absolute unit

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26 athletes joined

Program Description

To become strong and athletic an absolute animal as simply as possible

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2024 02:39
  • Last Edited
    Jun 18, 2025 10:59

Summary

Unlock your potential with this 4-week program designed for those ready to embrace a minimalistic approach to strength training. With five days of focused workouts each week, you'll tackle a mix of bodyweight and barbell exercises, including Wide Grip Pull-Ups, Zercher Squats, and explosive Box Jumps. Each session emphasizes progressive overload, pushing you to increase weights and reps as you build strength and muscle. Perfect for those with a garage gym setup, this program will transform you into an absolute unit while honing your functional fitness. Get ready to elevate your training and achieve your goals!
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Push Up (Weighted)
3
8 reps
RPE 8
3
Knee Raise (Captain's Chair)
3
12 reps
RPE 7.5
4
Forward Jump
3
3 reps
RPE 8.5
5
100m Sprint
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Push Up (Weighted)
3
8 reps
RPE 8
3
Knee Raise (Captain's Chair)
3
12 reps
RPE 7.5
4
Forward Jump
3
3 reps
RPE 8.5
5
100m Sprint
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Push Up (Weighted)
3
8 reps
RPE 8
3
Knee Raise (Captain's Chair)
3
12 reps
RPE 7.5
4
Forward Jump
3
3 reps
RPE 8.5
5
100m Sprint
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
8 reps
RPE 8
2
Push Up (Weighted)
3
8 reps
RPE 8
3
Knee Raise (Captain's Chair)
3
12 reps
RPE 7.5
4
Forward Jump
3
3 reps
RPE 8.5
5
100m Sprint
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 8.5
2
Good Morning
3
5 reps
RPE 8
3
Box Jump
3
3 reps
RPE 9
4
Light Jog
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 8.5
2
Good Morning
3
5 reps
RPE 8
3
Box Jump
3
3 reps
RPE 9
4
Light Jog
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 8.5
2
Good Morning
3
5 reps
RPE 8
3
Box Jump
3
3 reps
RPE 9
4
Light Jog
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
8 reps
RPE 8.5
2
Good Morning
3
5 reps
RPE 8
3
Box Jump
3
3 reps
RPE 9
4
Light Jog
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 7.5
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 7.5
4
400m Sprint
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 7.5
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 7.5
4
400m Sprint
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 7.5
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 7.5
4
400m Sprint
2
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 7.5
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Hanging Leg Raise
3
12 reps
RPE 7.5
4
400m Sprint
2
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Power Clean
4
3 reps
RPE 9
3
Superman
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Power Clean
4
3 reps
RPE 9
3
Superman
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Power Clean
4
3 reps
RPE 9
3
Superman
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Power Clean
4
3 reps
RPE 9
3
Superman
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
8 Reps
@8
2
Push Up (Weighted)
3 Sets
8 Reps
@8
3
Knee Raise (Captain's Chair)
3 Sets
12 Reps
@7.5
4
Forward Jump
3 Sets
3 Reps
@8.5
5
100m Sprint
3 Sets
1 Reps
@10
Day 2
1
Zercher Squat (Barbell)
3 Sets
8 Reps
@8.5
2
Good Morning
3 Sets
5 Reps
@8
3
Box Jump
3 Sets
3 Reps
@9
4
Light Jog
1 Set
20 mins
@6
Day 3
1
Stretching
1 Set
45 mins
-
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@7.5
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
12 Reps
@7.5
4
400m Sprint
2 Sets
1 Reps
@10
Day 5
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Power Clean
4 Sets
3 Reps
@9
3
Superman
3 Sets
10 Reps
@6.5
4
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9