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BoostcampPNG

Minimalistic way to be an absolute unit

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30 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
    Sep 02, 2025 05:22

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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Glutes
14.7%
Other
10.1%
Lower Back
9.5%
Abs
8.7%
Hamstrings
6.7%
Lats
6.1%
Upper Back
6.1%
Triceps
5.5%
Chest
4.8%
Olympic
4%
Forearms
3%
Front Delts
2.4%
Biceps
1.8%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
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