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The Minimalist | 2-Day/Week Bodybuilding Program
IntermediateFree

The Minimalist | 2-Day/Week Bodybuilding Program

Dalton B.
Dalton B.· Apr 2024
4athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
2 days
Level
Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
40 min
This is meant to be a bare minimum program. It allows you to hit all of the muscles in the body without spending a lot of time in the gym per week. You can run this program with as little as 2 days a week but if you have the time then doing 3 or 4 would be beneficial. If you’re running it 2 days a week I suggest having 3 days between training sessions. If you’re training 3 days a week I suggest lifting Monday, Wednesday, Friday then having the weekends off. Adjust that spacing back or forward a day based on your individuals schedule. If you want a high frequency approach you can train every other day alternating between A and B workouts. Rep Range: Pick 5 to 10 reps or 10 to 15 reps. Once you plateau on a rep range for weeks, rotate to the other. Supersets: Perform exercise 1 then 2 then rest. If you need to catch your breath between exercises you can, I don’t want you to have a heart attack mid session. Rest Times: 90 seconds to 3 minutes per superset. If you’re out of breath to the point where you can’t perform well, take a bit longer. Rest times are guidelines not rules.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 2 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Triceps
13.6%
Front Delts
11.4%
Abs
11.4%
Upper Back
9.1%
Chest
9.1%
Hamstrings
9.1%
Biceps
6.8%
Rear Delts
6.8%
Lats
4.5%
Quadriceps
4.5%
Glutes
4.5%
Middle Delts
4.5%
Forearms
2.3%
Adductors
2.3%
Week 1 Workouts
#ExerciseSetsRepsIntensity
Superset
1AChin-Up (Weighted)30 reps@9
1BIncline Bench Press (Barbell)30 reps@9
Superset
2APush Up30 reps@9
2BRear Delt Row30 reps@9
Superset
3ABicep Curl (EZ Bar)30 reps@10
3BHanging Leg Raise30 reps@10
#ExerciseSetsRepsIntensity
Superset
1ASquat (Barbell)30 reps@9
1BStraight Bar Pushdown30 reps@10
Superset
2ALeg Curl30 reps@10
2BFrench Press30 reps@10
Superset
3AHanging Leg Raise30 reps@10
3BLateral Raise (Dumbbell)30 reps@10

Common questions

Yes, The Minimalist | 2-Day/Week Bodybuilding Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The Minimalist | 2-Day/Week Bodybuilding Program is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Minimalist | 2-Day/Week Bodybuilding Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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