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Minimalist Strength Programme (volume)

by Thomas Regan.

Program Description

This program is designed to build muscle through progressive compound lifts and targeted accessory work while keeping training simple and recoverable. Using a rotating schedule and a 10–8–6 rep wave, it balances mechanical tension and hypertrophy volume without excessive exercises or training days. The goal is to deliver consistent muscle growth, steady strength progression, and long-term sustainability. Week 7 half everything for your deload week then go again!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 15, 2026 02:03
  • Last Edited
    Mar 15, 2026 07:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Glutes
10.9%
Hamstrings
10.9%
Upper Back
10.9%
Lats
9%
Triceps
9%
Front Delts
9%
Abs
6.8%
Chest
6.3%
Biceps
3.6%
Rear Delts
3.6%
Adductors
2.7%
Lower Back
2.7%
Middle Delts
2.7%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
6 reps
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
65%
70%
75%
2
Barbell Row
3
15 reps
RPE 8
3
Bench Press (Close Grip)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Barbell Row
3
15 reps
RPE 8
3
Bench Press (Close Grip)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Barbell Row
3
15 reps
RPE 8
4
Bench Press (Close Grip)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
65%
70%
75%
2
Barbell Row
3
15 reps
RPE 8
3
Bench Press (Close Grip)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Barbell Row
3
15 reps
RPE 8
3
Bench Press (Close Grip)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Barbell Row
3
15 reps
RPE 8
4
Bench Press (Close Grip)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Zercher Squat (Barbell)
3
15 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
2
Zercher Squat (Barbell)
3
15 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
80%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Zercher Squat (Barbell)
3
15 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
2
Zercher Squat (Barbell)
3
15 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
80%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
65%
70%
75%
2
Barbell Row
3
AMRAP
RPE 9
3
Leaning Dumbbell Lat Raise
4
AMRAP
RPE 9
4
Bicep Curl (Barbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Barbell Row
3
AMRAP
RPE 9
3
Leaning Dumbbell Lat Raise
4
AMRAP
RPE 9
4
Bicep Curl (Barbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
6 reps
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Barbell Row
3
AMRAP
RPE 9
4
Leaning Dumbbell Lat Raise
4
AMRAP
RPE 9
5
Bicep Curl (Barbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
65%
70%
75%
2
Barbell Row
3
AMRAP
RPE 9
3
Leaning Dumbbell Lat Raise
4
AMRAP
RPE 9
4
Bicep Curl (Barbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
70%
75%
80%
2
Barbell Row
3
AMRAP
RPE 9
3
Leaning Dumbbell Lat Raise
4
AMRAP
RPE 9
4
Bicep Curl (Barbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
6 reps
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Barbell Row
3
AMRAP
RPE 9
4
Leaning Dumbbell Lat Raise
4
AMRAP
RPE 9
5
Bicep Curl (Barbell)
2
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
70%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
70%
75%
2
Barbell Row
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
75%
80%
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
70%
75%
2
Barbell Row
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
3
Leaning Dumbbell Lat Raise
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
4
Bicep Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@9