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Minimalist Bodybuilding
IntermediateFree

Minimalist Bodybuilding

Hypertrophy focused minimalist Program. Maximum bang for your buck in terms of time investment by hitting a solid amount of volume distributed over the week.

Simon H.
Simon H.· Mar 2025
3athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
3 days
Level
Intermediate
Goal
Muscle
Equipment
Garage Gym
Session length
50 min
This program is designed to fit your schedule and give you a lot of flexibility while still rewarding your consistency. Don't stress too much about exercise selection. Use a barbell or dumbbells or a machine or whatever you prefer. Just make sure to improve a tiny bit from Workout to Workout, just one more rep for one or two exercises. Rest for a minimum of one day, a maximum of two days after each session. Aim for a minimum of six reps each set, increase the weight when you hit the required amount in the protocol in the first set. Keep the rest periods between sets on the shorter side, somewhere around two minutes. Feel free to add additional sets or exercises of you feel like the volume is too low for you, just do not overdo it on the compound lifts. Because of the comparetively small volume, you should try to make sure to keep the quality of your work on a high standard, decent effort, controlled eccentric phase of each rep, you know what I'm talking about. Make sure to get some cardio in at least twice a week.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Upper Back
11.2%
Triceps
10.5%
Abs
9.7%
Front Delts
9.7%
Quadriceps
9.5%
Chest
7.5%
Middle Delts
6.7%
Lats
6.7%
Biceps
6.7%
Hamstrings
6%
Glutes
5.2%
Rear Delts
4.5%
Lower Back
3%
Adductors
1.5%
Forearms
1.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)310 reps@8
2Romanian Deadlift (Barbell)310 reps@8
3Military Press (Barbell)310 reps@8
4Lateral Raise (Dumbbell)312 reps@8
5Abs Crunch (Weighted)320 reps@8
#ExerciseSetsRepsLoad
1Incline Bench Press (Barbell)310 reps@8
2Bent Over Row (Barbell)310 reps@8
3Skull Crusher (Barbell)312 reps@8
4Leg Extension415 reps@7
#ExerciseSetsRepsLoad
1Wide Grip Pull-Up310 reps@8
2Bench Press (Barbell)310 reps@8
3Preacher Curl (Dumbbell)312 reps@8
4Lying Reverse Fly312 reps@8
5Abs Crunch (Weighted)320 reps@8

Common questions

Yes, Minimalist Bodybuilding 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 garage 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 50 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.

Minimalist Bodybuilding is structured around 3 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.

Minimalist Bodybuilding 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

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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