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BoostcampPNG

Min-maxing

by James
2 athletes joined

Program Description

This is what I do and the best I can come up with.

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 26, 2025 10:25
  • Last Edited
    May 17, 2025 04:31
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
4 reps
RPE 6
2
Squat (Low Bar)
3
1
5 reps
12 reps
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Speed Deadlift
2
4 reps
RPE 6
5
Deadlift (Barbell)
3
1
5 reps
12 reps
RPE 8
RPE 9
6
Leg Curl
3
12 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 9
8
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
1
4 reps
5 reps
8 reps
RPE 6
RPE 8
RPE 9
2
Bench Press (Paused)
1
3
1
4 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Seated Row (Cable)
1
3
1
4 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
4
Overhead Press (Barbell)
1
3
1
4 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Med Ball Slam
3
5 reps
RPE 6
4
Seated Row (Cable)
3
3
2
3 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
9
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Med Ball Slam
3
5 reps
RPE 6
4
Seated Row (Cable)
3
3
2
3 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
9
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Med Ball Slam
3
5 reps
RPE 6
4
Seated Row (Cable)
3
3
2
3 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
9
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Med Ball Slam
3
5 reps
RPE 6
4
Seated Row (Cable)
3
3
2
3 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
9
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Med Ball Slam
3
5 reps
RPE 6
4
Seated Row (Cable)
3
3
2
3 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
9
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Med Ball Slam
3
5 reps
RPE 6
4
Seated Row (Cable)
3
3
2
3 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
9
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 8
2
Bench Press (Paused)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Med Ball Slam
3
5 reps
RPE 6
4
Seated Row (Cable)
3
3
2
3 reps
6 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Overhead Press (Barbell)
3
5 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
9
Abs Crunch (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
2
Single Leg Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Abs Crunch (Machine)
2
12 reps
RPE 8
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 6
2
Squat (Low Bar)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Power Clean
3
5 reps
RPE 6
5
Speed Deadlift
3
3 reps
RPE 6
6
Deadlift (Barbell)
3
2
5 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
9
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 6
2
Squat (Low Bar)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Power Clean
3
5 reps
RPE 6
5
Speed Deadlift
3
3 reps
RPE 6
6
Deadlift (Barbell)
3
2
5 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
9
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 6
2
Squat (Low Bar)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Power Clean
3
5 reps
RPE 6
5
Speed Deadlift
3
3 reps
RPE 6
6
Deadlift (Barbell)
3
2
5 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
9
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 6
2
Squat (Low Bar)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Power Clean
3
5 reps
RPE 6
5
Speed Deadlift
3
3 reps
RPE 6
6
Deadlift (Barbell)
3
2
5 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
9
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 6
2
Squat (Low Bar)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Power Clean
3
5 reps
RPE 6
5
Speed Deadlift
3
3 reps
RPE 6
6
Deadlift (Barbell)
3
2
5 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
9
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 6
2
Squat (Low Bar)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Power Clean
3
5 reps
RPE 6
5
Speed Deadlift
3
3 reps
RPE 6
6
Deadlift (Barbell)
3
2
5 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
9
Hip Abductor (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
RPE 6
2
Squat (Low Bar)
3
3
2
3 reps
5 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Power Clean
3
5 reps
RPE 6
5
Speed Deadlift
3
3 reps
RPE 6
6
Deadlift (Barbell)
3
2
5 reps
12 reps
RPE 8
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Hip Adductor (Machine)
3
12 reps
RPE 9
9
Hip Abductor (Machine)
3
12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Jump Squat
2 Sets
4 Reps
@6
2
Squat (Low Bar)
3 Sets
1 Set
5 Reps
12 Reps
@8
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Speed Deadlift
2 Sets
4 Reps
@6
5
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
12 Reps
@8
@9
6
Leg Curl
3 Sets
12 Reps
@9
7
Hip Adductor (Machine)
3 Sets
12 Reps
@9
8
Hip Abductor (Machine)
3 Sets
12 Reps
@9
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
1 Set
4 Reps
5 Reps
8 Reps
@6
@8
@9
2
Bench Press (Paused)
1 Set
3 Sets
1 Set
4 Reps
5 Reps
12 Reps
@6
@8
@9
3
Seated Row (Cable)
1 Set
3 Sets
1 Set
4 Reps
6 Reps
12 Reps
@6
@8
@9
4
Overhead Press (Barbell)
1 Set
3 Sets
1 Set
4 Reps
5 Reps
12 Reps
@6
@8
@9
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@9
8
Abs Crunch (Machine)
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
7 Reps
@8
@8
@8
2
Single Leg Press
3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
5
Shrug (Dumbbell)
3 Sets
15 Reps
@8
6
Abs Crunch (Machine)
2 Sets
12 Reps
@8
7
Seated Row (Cable)
3 Sets
12 Reps
@8