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Minimalist Athlete Program By: Salvador Ordoñez

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3 athletes joined

Program Description

Perfect for Athletes in Pre-season or if you don’t need periodization, it will cover all of the most important aspects needed as an Athlete for peak performance.We cant have all of our time devoted for fitness that why I created this program.You wont need any machines, just dumbbells, barbells and you body.Hope you enjoy it.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 17, 2024 11:00
  • Last Edited
    May 16, 2024 12:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
1
0.5 mins
RPE 6
2
World's Greatest Stretch
1
0.5 mins
RPE 6
3
Hip Bridge March
1
0.5 reps
RPE 6
4
Pogo Hop
2
8 reps
5
Plank
1
1 mins
6
100m Sprint
2
10 secs
RPE 8.5
7
Forward Jump
2
3 reps
RPE 8
8
Lateral Jump
2
4 reps
RPE 9
9
Power Clean
3
2 reps
RPE 8.5
10
Hands on Hips Countermovement Jump
3
4 reps
RPE 8.5
11
400m Sprint
1
2 mins
RPE 10
12
Yoga
1
10 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
1
0.5 mins
RPE 6
2
World's Greatest Stretch
1
0.5 mins
RPE 6
3
Hip Bridge March
1
0.5 reps
RPE 6
4
Pogo Hop
2
8 reps
5
Plank
1
1 mins
6
100m Sprint
2
10 secs
RPE 8.5
7
Forward Jump
2
3 reps
RPE 8
8
Lateral Jump
2
4 reps
RPE 9
9
Power Clean
3
2 reps
RPE 8.5
10
Hands on Hips Countermovement Jump
3
4 reps
RPE 8.5
11
400m Sprint
1
2 mins
RPE 10
12
Yoga
1
10 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Side Plank
1
1 mins
3A
Jog
5
1-3 mins
RPE 9
3B
Run
5
1-3 mins
RPE 9
4
Hollow Hold
1
1 mins
5
Yoga
1
10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Side Plank
1
1 mins
3
Jog
5
1-3 mins
4
Run
5
1-3 mins
5
Yoga
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 reps
2
Plank
1
1 mins
3
Sit Up
1
50 reps
4
Hollow Rock
1
1 mins
5
Reverse Plank
1
1 mins
6
Superman
1
50 reps
7
Neck Extension
3
12 reps
RPE 7.5
8
Y Raise
3
12 reps
RPE 8.5
9
Barbell Row
2
4 reps
RPE 8
10
Wide Grip Pull-Up
2
5 reps
RPE 8
11
Romanian Deadlift (Barbell)
2
5 reps
RPE 7.5
12
Skull Crusher
2
6 reps
RPE 8
13
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
14
Side Bend (Dumbbell)
2
10 reps
RPE 8
15
Single Leg Hip Thrust
2
7 reps
RPE 8
16
Yoga
1
10 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Iron Cross
1
10 reps
2
Plank
1
1 mins
3
Sit Up
1
50 reps
4
Hollow Rock
1
1 mins
5
Reverse Plank
1
1 mins
6
Superman
1
50 reps
7
Neck Extension
3
12 reps
RPE 7.5
8
Y Raise
3
12 reps
RPE 8.5
9
Barbell Row
2
4 reps
RPE 8
10
Wide Grip Pull-Up
2
5 reps
RPE 8
11
Romanian Deadlift (Barbell)
2
5 reps
RPE 7.5
12
Skull Crusher
2
6 reps
RPE 8
13
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 8
14
Side Bend (Dumbbell)
2
10 reps
RPE 8
15
Single Leg Hip Thrust
2
7 reps
RPE 8
16
Yoga
1
10 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
50 reps
2
Iron Cross
1
3
Push Up
1
20 reps
4
Bulgarian Split Squat (Dumbbell)
1
5
Bench Press (Paused)
2
4 reps
RPE 8
6
Standing Behind Neck Shoulder Press (Barbell)
2
7 reps
RPE 8
7
Abs Crunch (Weighted)
2
15 reps
RPE 8
8
Reverse Nordic Curl
2
5 reps
RPE 8
9
Yoga
1
10 mins
10A
Chin-Up (Bodyweight)
2
RPE 8
10B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bear Crawl
1
50 reps
2
Iron Cross
1
20 reps
3
Push Up
1
20 reps
4
Bulgarian Split Squat (Dumbbell)
1
5
Bench Press (Paused)
2
4 reps
RPE 8
6
Standing Behind Neck Shoulder Press (Barbell)
2
7 reps
RPE 8
7
Abs Crunch (Weighted)
2
15 reps
RPE 8
8
Reverse Nordic Curl
2
5 reps
RPE 8
9
Yoga
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
2
Yoga
1
10 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
2
Yoga
1
10 mins
Week 1
1 / 2 Weeks
Day 1
1
Wall Sit
1 Set
0.5 mins
@6
2
World's Greatest Stretch
1 Set
0.5 mins
@6
3
Hip Bridge March
1 Set
0.5 Reps
@6
4
Pogo Hop
2 Sets
8 Reps
5
Plank
1 Set
1 mins
6
100m Sprint
2 Sets
10 secs
@8.5
7
Forward Jump
2 Sets
3 Reps
@8
8
Lateral Jump
2 Sets
4 Reps
@9
9
Power Clean
3 Sets
2 Reps
@8.5
10
Hands on Hips Countermovement Jump
3 Sets
4 Reps
@8.5
11
400m Sprint
1 Set
2 mins
@10
12
Yoga
1 Set
10 mins
@6
Day 3
1
Iron Cross
1 Set
10 Reps
2
Plank
1 Set
1 mins
3
Sit Up
1 Set
50 Reps
4
Hollow Rock
1 Set
1 mins
5
Reverse Plank
1 Set
1 mins
6
Superman
1 Set
50 Reps
7
Neck Extension
3 Sets
12 Reps
@7.5
8
Y Raise
3 Sets
12 Reps
@8.5
9
Barbell Row
2 Sets
4 Reps
@8
10
Wide Grip Pull-Up
2 Sets
5 Reps
@8
11
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7.5
12
Skull Crusher
2 Sets
6 Reps
@8
13
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@8
14
Side Bend (Dumbbell)
2 Sets
10 Reps
@8
15
Single Leg Hip Thrust
2 Sets
7 Reps
@8
16
Yoga
1 Set
10 mins
@6
Day 5
1
Jog
1 Set
30 mins
2
Yoga
1 Set
10 mins
Day 4
1
Bear Crawl
1 Set
50 Reps
2
Iron Cross
1 Set
3
Push Up
1 Set
20 Reps
4
Bulgarian Split Squat (Dumbbell)
1 Set
5
Bench Press (Paused)
2 Sets
4 Reps
@8
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
7 Reps
@8
7
Abs Crunch (Weighted)
2 Sets
15 Reps
@8
8
Reverse Nordic Curl
2 Sets
5 Reps
@8
9
Yoga
1 Set
10 mins
10A
Chin-Up (Bodyweight)
2 Sets
@8
10B
Hammer Curl
2 Sets
15 Reps
@8
Day 2
1
Plank
1 Set
1 mins
2
Side Plank
1 Set
1 mins
3A
Jog
5 Sets
1-3 mins
@9
3B
Run
5 Sets
1-3 mins
@9
4
Hollow Hold
1 Set
1 mins
5
Yoga
1 Set
10 mins