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Minimalist Full Body Blast

by Louis Lestner

Program Description

This programme focuses on building big strength on a few key movements that will give you a balanced, aesthetic and strong body without ruining your life with constant gym sessions.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 18, 2024 12:17
  • Last Edited
    Sep 23, 2024 12:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
1
12-20 reps
RPE 10
3
Barbell Row
2
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
4
6-10 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
1
12-20 reps
RPE 10
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 10
6A
Incline Curl (Dumbbell)
2
8-15 reps
RPE 10
6B
Overhead Extension (Dumbbell)
2
8-15 reps
RPE 10
7
Bulgarian Split Squat (Dumbbell)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
12-20 reps
RPE 10
3
Face Pull
2
12-20 reps
RPE 10
4
Lat Pulldown (Single Arm)
1
12-20 reps
RPE 10
5
Chest Supported Row (Machine)
1
12-20 reps
RPE 10
6
T-Bar Row
2
6-10 reps
RPE 10
7
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
12-20 reps
RPE 10
5
Belt Squat
2
8-15 reps
RPE 9.5
6
Seated Hamstring Curl
1
12-20 reps
RPE 10
7
Calf Raise (Leg Press)
1
12-20 reps
RPE 10
8A
Bicep Curl (Machine)
2
6-10 reps
RPE 10
8B
Tricep Extension (Machine)
2
8-15 reps
RPE 10
9
Decline Sit Up (Weighted)
1
8-15 reps
RPE 10
10A
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
10B
Pinwheel Curl
2
8-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Lateral Raise (Dumbbell)
1 Set
12-20 Reps
@10
3
Barbell Row
2 Sets
8-15 Reps
@10
4A
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
@10
4B
Tricep Rope Push Down (Cable)
1 Set
12-20 Reps
@10
5
Skull Crusher (Barbell)
4 Sets
8-15 Reps
@10
6A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
@10
6B
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
@10
7
Bulgarian Split Squat (Dumbbell)
1 Set
8-15 Reps
@10
Day 2
1
Lateral Raise (Machine)
1 Set
12-20 Reps
@10
2
One Arm Lateral Raise (Cable)
1 Set
12-20 Reps
@10
3
Face Pull
2 Sets
12-20 Reps
@10
4
Lat Pulldown (Single Arm)
1 Set
12-20 Reps
@10
5
Chest Supported Row (Machine)
1 Set
12-20 Reps
@10
6
T-Bar Row
2 Sets
6-10 Reps
@10
7
Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@9.5
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-15 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
12-20 Reps
@10
5
Belt Squat
2 Sets
8-15 Reps
@9.5
6
Seated Hamstring Curl
1 Set
12-20 Reps
@10
7
Calf Raise (Leg Press)
1 Set
12-20 Reps
@10
8A
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
8B
Tricep Extension (Machine)
2 Sets
8-15 Reps
@10
9
Decline Sit Up (Weighted)
1 Set
8-15 Reps
@10
10A
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
10B
Pinwheel Curl
2 Sets
8-15 Reps
@10