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Less Is More

by Felix_M._962232

Program Description

Building Muscle/Strength by restricting the program to only 12 exercises, but therefore incresing the frequency of each exercise and muscle group, that get's worked out. The focus is set on Chest, Back, Legs and Lateral Delts. Muscles like Biceps, Triceps, Calves and Front & Rear Delts do not get their own exercises, but rely on activation during the other exercises. Sets / Muscle Group / Week: ▪︎ 15x Chest ▪︎ 15x Back ▪︎ 15x Legs ▪︎ 9x Side Delt

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2024 06:27
  • Last Edited
    May 07, 2024 10:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
4 reps
RPE 8
2
Belt Squat
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 8
3
Hip Thrust (Barbell)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Pull-Up (Assisted)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Assisted)
4 Sets
4 Reps
@8
2
Belt Squat
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
10 Reps
@8
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@8
2
Chest Fly (Cable)
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8