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BoostcampPNG

Dirt daddy’s minimalist bodybuilding

by Aidan S.

Program Description

Novice - intermediate level program for building an aesthetic body without spending hours in the gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 18, 2025 03:34
  • Last Edited
    Feb 18, 2025 03:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Middle Delts
9.7%
Front Delts
9.3%
Biceps
9.1%
Glutes
8.6%
Abs
8.6%
Lats
8%
Quadriceps
8%
Hamstrings
7.4%
Upper Back
6.3%
Chest
5.7%
Lower Back
4.6%
Forearms
1.4%
Rear Delts
1.4%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 7
2
Barbell Row
5
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 8
2
Barbell Row
5
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 9
2
Barbell Row
5
12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 10
2
Barbell Row
5
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 6
2
Barbell Row
5
12 reps
RPE 6
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 6
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 7
2
Stiff Leg Deadlift
5
12 reps
RPE 7
3
Flutter Kicks
5
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 8
2
Stiff Leg Deadlift
5
12 reps
RPE 8
3
Flutter Kicks
5
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 9
2
Stiff Leg Deadlift
5
12 reps
RPE 9
3
Flutter Kicks
5
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 10
2
Stiff Leg Deadlift
5
12 reps
RPE 10
3
Flutter Kicks
5
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 6
2
Stiff Leg Deadlift
5
12 reps
RPE 6
3
Flutter Kicks
5
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 7
2
Lat Pulldown
5
12 reps
RPE 7
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 8
2
Lat Pulldown
5
12 reps
RPE 8
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 9
2
Lat Pulldown
5
12 reps
RPE 9
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 6
2
Lat Pulldown
5
12 reps
RPE 6
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Single Leg Deadlift
5
12 reps
RPE 7
3
Hanging Leg Raise
5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 8
2
Single Leg Deadlift
5
12 reps
RPE 8
3
Hanging Leg Raise
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 9
2
Single Leg Deadlift
5
12 reps
RPE 9
3
Hanging Leg Raise
5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 10
2
Single Leg Deadlift
5
12 reps
RPE 10
3
Hanging Leg Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 6
2
Single Leg Deadlift
5
12 reps
RPE 6
3
Hanging Leg Raise
5
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 7
2
Lat Pulldown
5
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Lat Pulldown
5
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 9
2
Lat Pulldown
5
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 6
2
Lat Pulldown
5
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 6
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1A
Bench Press (Barbell)
5 Sets
12 Reps
@7
2
Barbell Row
5 Sets
12 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
Day 5
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
@7
2
Lat Pulldown
5 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Split Squat (Dumbbell)
5 Sets
12 Reps
@7
2
Single Leg Deadlift
5 Sets
12 Reps
@7
3
Hanging Leg Raise
5 Sets
@7
Day 2
1A
Front Squat (Barbell)
5 Sets
12 Reps
@7
2
Stiff Leg Deadlift
5 Sets
12 Reps
@7
3
Flutter Kicks
5 Sets
0.5 mins
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
@7
2
Lat Pulldown
5 Sets
12 Reps
@7
3
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7