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BoostcampPNG

Minimalist Fundamentals

by Joe S.

Program Description

Round out my physique doing compound exercises.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 20, 2024 12:17
  • Last Edited
    May 21, 2024 11:54
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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
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
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Dip (Bodyweight)
4
10 reps
-
3
Standing Shoulder Press (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Sit Up
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
Day 4
1
Sit Up
4 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
10 Reps
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Dip (Bodyweight)
4 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-