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BoostcampPNG

Minimalist 4 days full body

by Phattharaphon K.

Program Description

Designing to target your back, shoulders, chest, abs, and legs with

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 25, 2024 07:04
  • Last Edited
    Dec 13, 2024 01:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
AMRAP
-
2
Incline Bench Press (Dumbbell)
4
6-12 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
4
12-15 reps
-
5
Goblet Squat
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-12 reps
-
2
Pull Up Hold
4
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Decline Push Up
4
AMRAP
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Scapular Pull-Up
4
8-12 reps
-
2
Bench Press (Dumbbell)
4
6-12 reps
-
3
Bent Over Row (Dumbbell)
4
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Pseudo Push Up
4
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
5
L-Sit Hold
4
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Band)
4 Sets
AMRAP
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
5
Goblet Squat
4 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Dumbbell)
4 Sets
6-12 Reps
-
2
Pull Up Hold
4 Sets
1 mins
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
4
Decline Push Up
4 Sets
AMRAP
-
5
Hanging Leg Raise
4 Sets
AMRAP
-
Day 3
1
Scapular Pull-Up
4 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
-
3
Bent Over Row (Dumbbell)
4 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
5
Hanging Leg Raise
4 Sets
AMRAP
-
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
AMRAP
-
2
Pseudo Push Up
4 Sets
AMRAP
-
3
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
4
Hanging Leg Raise
4 Sets
AMRAP
-
5
L-Sit Hold
4 Sets
1 mins
-