logo
BoostcampPNG

Minimalist Training Renaissance Periodization

by Connor Bulatao
14 athletes joined

Program Description

20RM Load for all sets with 1x myorep pauses, 1m break between all sets

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 24, 2024 10:06
  • Last Edited
    Feb 18, 2025 04:29
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Leg Extension
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Leg Extension
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
2
20 reps
RPE 10
1B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bicep Curl (Barbell)
2
20 reps
RPE 10
3B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Leg Extension
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
20 reps
RPE 10
1B
Lying Leg Curl
2
20 reps
RPE 10
2A
Two-Arm Bent Row
2
20 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
3
Face Pull
3
20 reps
RPE 10
4A
Skull Crusher
2
20 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
1B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
2A
Bench Press (Close Grip)
2
20 reps
RPE 10
2B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
3A
Upright Row (Barbell)
2
20 reps
RPE 10
3B
Military Press (Barbell)
2
20 reps
RPE 10
4A
Bicep Curl (Barbell)
2
20 reps
RPE 10
4B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
20 reps
RPE 10
1B
Lying Leg Curl
2
20 reps
RPE 10
2A
Two-Arm Bent Row
2
20 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
3
Face Pull
3
20 reps
RPE 10
4A
Skull Crusher
2
20 reps
RPE 10
4B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
1B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
2A
Bench Press (Close Grip)
2
20 reps
RPE 10
2B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
3A
Upright Row (Barbell)
2
20 reps
RPE 10
3B
Military Press (Barbell)
2
20 reps
RPE 10
4A
Bicep Curl (Barbell)
2
20 reps
RPE 10
4B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
2
20 reps
RPE 10
1B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Two-Arm Bent Row
2
20 reps
RPE 10
3B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press (45 Degrees)
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
2
20 reps
RPE 10
1B
Overhead Extension (EZ Bar)
2
20 reps
RPE 10
2A
Upright Row (Barbell)
2
20 reps
RPE 10
2B
Military Press (Barbell)
2
20 reps
RPE 10
3A
Bench Press (Close Grip)
2
20 reps
RPE 10
3B
Chin-Up (Bodyweight)
2
20 reps
RPE 10
4A
Stiff Leg Deadlift (Dumbbell)
2
20 reps
RPE 10
4B
Walking Lunge (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Hack Squat
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Hack Squat
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Hack Squat
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Two-Arm Bent Row
2
20 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
2
20 reps
RPE 10
2
Face Pull
3
20 reps
RPE 10
3A
Skull Crusher
2
20 reps
RPE 10
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 10
4A
Leg Press
2
20 reps
RPE 10
4B
Lying Leg Curl
2
20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Close Grip)
2 Sets
20 Reps
@10
1B
Chin-Up (Bodyweight)
2 Sets
20 Reps
@10
2A
Upright Row (Barbell)
2 Sets
20 Reps
@10
2B
Military Press (Barbell)
2 Sets
20 Reps
@10
3A
Bicep Curl (Barbell)
2 Sets
20 Reps
@10
3B
Overhead Extension (EZ Bar)
2 Sets
20 Reps
@10
4A
Stiff Leg Deadlift (Dumbbell)
2 Sets
20 Reps
@10
4B
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@10
Day 2
1A
Leg Press (45 Degrees)
2 Sets
20 Reps
@10
1B
Lying Leg Curl
2 Sets
20 Reps
@10
2A
Two-Arm Bent Row
2 Sets
20 Reps
@10
2B
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@10
3
Face Pull
3 Sets
20 Reps
@10
4A
Skull Crusher
2 Sets
20 Reps
@10
4B
Incline Curl (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1A
Two-Arm Bent Row
2 Sets
20 Reps
@10
1B
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@10
2
Face Pull
3 Sets
20 Reps
@10
3A
Skull Crusher
2 Sets
20 Reps
@10
3B
Incline Curl (Dumbbell)
2 Sets
20 Reps
@10
4A
Hack Squat
2 Sets
20 Reps
@10
4B
Lying Leg Curl
2 Sets
20 Reps
@10