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Minimal strength program

by Jayden Weeks

Program Description

Unlock your strength potential with the Minimal Strength Program! Over the course of 8 weeks, you'll engage in 32 training sessions designed specifically for novice lifters, focusing on powerlifting fundamentals. Each workout lasts around 60 minutes and incorporates essential barbell and dumbbell exercises, such as squats, bench presses, and deadlifts, to build a solid foundation. With a structured approach, you'll progressively enhance your strength and technique, all from the comfort of your garage gym. Embrace the challenge and watch your powerlifting skills soar!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 10:08
  • Last Edited
    Aug 15, 2025 10:24
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BlogBannerPC
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 9
2
Bench Press (Barbell)
3
4-6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
7
Lying Leg Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Deadlift (Barbell)
3
4-6 reps
RPE 9
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Band Face Pull
3
12-15 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
12-15 reps
RPE 8
7
Ab Wheel
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
12-15 reps
RPE 8
5
Lying Leg Raise
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Lying Tricep Extension (Barbell)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-6 Reps
@9
2
Bench Press (Barbell)
3 Sets
4-6 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Skull Crusher
3 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
7
Lying Leg Raise
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Band Face Pull
3 Sets
12-15 Reps
@8
6
Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
@8
7
Ab Wheel
3 Sets
8-12 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Hip Thrust (Dumbbell)
3 Sets
12-15 Reps
@8
5
Lying Leg Raise
3 Sets
10-12 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lying Tricep Extension (Barbell)
3 Sets
10-15 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
6
Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@8