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Minimal JN

by T L

Program Description

Minimalist programme by JN, adapted for gym without some equipment

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 02, 2025 08:49
  • Last Edited
    Dec 06, 2025 12:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Hamstrings
10.5%
Front Delts
10.2%
Biceps
9.3%
Chest
8.8%
Lats
8.8%
Glutes
8.1%
Quadriceps
7.7%
Upper Back
7.5%
Abs
5.5%
Lower Back
5%
Middle Delts
3.1%
Calves
2.6%
Forearms
1.1%
Rear Delts
0.4%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
1
10-12 reps
RPE 7
4
Underhand Lat Pulldown
1
10-12 reps
RPE 7
5
Overhead Bicep curl
1
10-12 reps
RPE 7
6
Step-Up (Weighted)
1
8-10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
9
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Press
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
4
Calf Raise (Leg Press)
2
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
6
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
2A
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 8
2B
Dumbbell Row
2
10-12 reps
RPE 8
3
Leg Curl
1
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
12-15 reps
RPE 7
5
Cable Crunch
1
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@8
2
Single Leg Romanian Deadlift
2 Sets
8-10 Reps
@8
3
Lat Pulldown
1 Set
10-12 Reps
@7
4
Underhand Lat Pulldown
1 Set
10-12 Reps
@7
5
Overhead Bicep curl
1 Set
10-12 Reps
@7
6
Step-Up (Weighted)
1 Set
8-10 Reps
@9
7
Overhead Tricep Extension (Cable)
1 Set
12-15 Reps
@7
8
Lateral Raise (Dumbbell)
1 Set
12-15 Reps
@7
9
Calf Raise (Machine)
1 Set
12-15 Reps
@7
Day 2
1
Split Squat (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@8
2A
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@8
2B
Dumbbell Row
2 Sets
10-12 Reps
@8
3
Leg Press
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@8
4
Calf Raise (Leg Press)
2 Sets
8-10 Reps
@8
5
Bicep Curl (EZ Bar)
1 Set
12-15 Reps
@7
6
Cable Crunch
1 Set
12-15 Reps
@7