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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
    Jun 18, 2025 11:52

Summary

Unlock your strength potential with the "Min-maxing" program, an 8-week journey designed for those ready to elevate their fitness game. With three focused training days each week, you'll engage in a balanced mix of full-body hypertrophy and upper strength workouts, incorporating exercises like weighted pull-ups and incline bench presses. This program is perfect for lifters looking to maximize muscle growth and strength gains while honing their technique. Get ready to push your limits and see real results!
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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
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