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MInimalist Training with Biceps and Delt focus

by Gabriel Segatto
5.0
(1 rating)

Program Description

A minimalist program, hitting Delts and Biceps 3 times a week and all the others major muscle groups 2 times a week

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2024 02:35
  • Last Edited
    Jan 27, 2025 01:27
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 10
4
Stiff Leg Deadlift
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 10
4
Stiff Leg Deadlift
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 7
2
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
12-15 reps
RPE 8
4
Stiff Leg Deadlift
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hack Squat
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Hack Squat
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Hack Squat
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
4
Hack Squat
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 7
4
Hack Squat
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Forearm Curl
3
10-12 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Forearm Curl
3
10-12 reps
RPE 8
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Forearm Curl
3
10-12 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Forearm Curl
3
10-12 reps
RPE 9
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Forearm Curl
3
10-12 reps
RPE 10
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Forearm Curl
3
10-12 reps
RPE 10
3
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 7
2
Forearm Curl
2
10-12 reps
RPE 7
3
Alternating Dumbbell Curl
2
8-10 reps
RPE 7
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 8
2
Lat Prayer
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 8
2
Lat Prayer
3
10-12 reps
RPE 8
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 9
2
Lat Prayer
3
10-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 9
2
Lat Prayer
3
10-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 10
2
Lat Prayer
3
10-12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
RPE 10
2
Lat Prayer
3
10-12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
8-10 reps
RPE 7
2
Lat Prayer
2
10-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
10-15 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Chest Fly (Machine)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
3
Chest Fly (Machine)
3
10-12 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Chest Fly (Machine)
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Chest Fly (Machine)
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Chest Fly (Machine)
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3
Chest Fly (Machine)
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 7
2
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
3
Chest Fly (Machine)
2
10-12 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 7
Week 1
1 / 7 Weeks
Day 1
1
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
2
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
12-15 Reps
@8
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
Day 2
1
Tricep Extension (Cable)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Hack Squat
3 Sets
8-10 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
2
Forearm Curl
3 Sets
10-12 Reps
@8
3
Alternating Dumbbell Curl
3 Sets
8-10 Reps
@8
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@8
Day 4
1
JM Press (Smith Machine)
3 Sets
8-10 Reps
@8
2
Lat Prayer
3 Sets
10-12 Reps
@8
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
Day 5
1
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
2
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@8
3
Chest Fly (Machine)
3 Sets
10-12 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@8