logo
BoostcampPNG

Less Is More

by Drew H.
1 athletes joined
4.0
(1 rating)

Program Description

Upper/Lower training split. Designed for the lifting portion to be completed in 45min using standard gym equipment, and allowing 15min for cardio at the end. Quad and Glute/ham focused leg days. Push and pull focused upper body days.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 09:18
  • Last Edited
    Feb 09, 2025 08:05
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Cossack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 6
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 7
5
Dip (Bodyweight)
3
AMRAP
-
6
Walk
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Hip Abductor (Machine)
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Abs Crunch (Weighted)
3
15 reps
RPE 7
6
Walk
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 8
2
Bicep Curl (Machine)
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Walk
1
15 mins
-
Week 1
1 / 10 Weeks
Day 3
1
Cardio
1 Set
45 mins
@7
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Shoulder Press (Plate Loaded)
3 Sets
6 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@7
5
Dip (Bodyweight)
3 Sets
AMRAP
-
6
Walk
1 Set
15 mins
@6
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Cossack Squat
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
15 Reps
@6
6
Walk
1 Set
15 mins
@6
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Hip Abductor (Machine)
3 Sets
10 Reps
@7
4
Seated Hamstring Curl
3 Sets
8 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
15 Reps
@7
6
Walk
1 Set
15 mins
@6
Day 5
1
Chest Supported Row (Machine)
4 Sets
8 Reps
@8
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Walk
1 Set
15 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Drew H.Age 30, Man
a month ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Good leg days. Back day chest day should be combined into 1 day to provide greater volume through the week