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No Chest Considated Polarity HIT Minimalist

by Fearless DoGooder

Program Description

There's a big emphasis on strength training and building strength every workout while still building muscle. This is for people with busy schedules and great for guys over 40 or 50.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 02:20
  • Last Edited
    Dec 04, 2025 09:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Glutes
13.2%
Hamstrings
13.2%
Lats
13.2%
Upper Back
13.2%
Abs
9.2%
Biceps
7.2%
Middle Delts
3.9%
Front Delts
3.9%
Triceps
3.9%
Lower Back
3.3%
Adductors
2%
Forearms
0.7%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Leg Extension
1
-
3
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 10
RPE 10
4
Seated Overhead Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
5
Hammer Strength Iso-Lateral Pulldown
1
-
6
Matrix Calf Extension
1
-
7
Matrix Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Hack Squat
1
-
3
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 9
4
Matrix Lat Pulldown
1
-
5
Overhead Press (Barbell)
1
-
6
Hammer Strength Standing Calf Raise
1
-
7
Barbell Skull Over
1
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Leg Extension
1
-
3
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 10
RPE 10
4
Seated Overhead Press (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
5
Hammer Strength Iso-Lateral Pulldown
1
-
6
Matrix Calf Extension
1
-
7
Matrix Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Hack Squat
1
-
3
Pull-Up (Weighted)
1
1
6 reps
10 reps
RPE 9
RPE 9
4
Matrix Lat Pulldown
1
-
5
Overhead Press (Barbell)
1
-
6
Hammer Strength Standing Calf Raise
1
-
7
Barbell Skull Over
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
-
3
T-Bar Row
2
-
4
Glute-Ham Raise (Weighted)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Matrix Seated Row
1
-
6
Dumbbell Row
1
-
7
Decline Crunch (Weighted)
1
-
8
Hoist Biceps Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Stiff Leg Deadlift
1
-
3
Pendlay Row
1
-
4
Bent Over Row (Barbell)
1
-
5
Seated Row (Cable)
1
-
6
Seated Leg Curl
1
1
10 reps
12 reps
RPE 10
RPE 10
7
Plank
1
-
8
Bicep Curl (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
-
3
T-Bar Row
2
-
4
Glute-Ham Raise (Weighted)
1
1
8 reps
12 reps
RPE 9
RPE 9
5
Matrix Seated Row
1
-
6
Dumbbell Row
1
-
7
Decline Crunch (Weighted)
1
-
8
Hoist Biceps Curl
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
6 reps
RPE 9
RPE 9
2
Stiff Leg Deadlift
1
-
3
Pendlay Row
1
-
4
Bent Over Row (Barbell)
1
-
5
Seated Row (Cable)
1
-
6
Seated Leg Curl
1
1
10 reps
12 reps
RPE 10
RPE 10
7
Plank
1
-
8
Bicep Curl (Barbell)
1
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
4 Reps
8 Reps
@9
@9
2
Leg Extension
1 Set
-
3
Chin-Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@10
@10
4
Seated Overhead Press (Barbell)
1 Set
1 Set
4 Reps
8 Reps
@9
@9
5
Hammer Strength Iso-Lateral Pulldown
1 Set
-
6
Matrix Calf Extension
1 Set
-
7
Matrix Tricep Extension
1 Set
-
Day 2
1
Sumo Deadlift (Barbell)
1 Set
4 Reps
@9
2
Romanian Deadlift (Barbell)
1 Set
-
3
T-Bar Row
2 Sets
-
4
Glute-Ham Raise (Weighted)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Matrix Seated Row
1 Set
-
6
Dumbbell Row
1 Set
-
7
Decline Crunch (Weighted)
1 Set
-
8
Hoist Biceps Curl
1 Set
-