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BoostcampPNG

Dirt daddy’s minimalist bodybuilding

by Aidan S.

Program Description

Novice - intermediate level program for building an aesthetic body without spending hours in the gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 18, 2025 03:34
  • Last Edited
    Feb 18, 2025 03:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 7
2
Barbell Row
5
12 reps
RPE 7
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 8
2
Barbell Row
5
12 reps
RPE 8
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 9
2
Barbell Row
5
12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 10
2
Barbell Row
5
12 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
5
12 reps
RPE 6
2
Barbell Row
5
12 reps
RPE 6
3
Bicep Curl (Dumbbell)
4
12 reps
RPE 6
4
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 7
2
Stiff Leg Deadlift
5
12 reps
RPE 7
3
Flutter Kicks
5
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 8
2
Stiff Leg Deadlift
5
12 reps
RPE 8
3
Flutter Kicks
5
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 9
2
Stiff Leg Deadlift
5
12 reps
RPE 9
3
Flutter Kicks
5
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 10
2
Stiff Leg Deadlift
5
12 reps
RPE 10
3
Flutter Kicks
5
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
5
12 reps
RPE 6
2
Stiff Leg Deadlift
5
12 reps
RPE 6
3
Flutter Kicks
5
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 7
2
Lat Pulldown
5
12 reps
RPE 7
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 8
2
Lat Pulldown
5
12 reps
RPE 8
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 9
2
Lat Pulldown
5
12 reps
RPE 9
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
12 reps
RPE 6
2
Lat Pulldown
5
12 reps
RPE 6
3
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 7
2
Single Leg Deadlift
5
12 reps
RPE 7
3
Hanging Leg Raise
5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 8
2
Single Leg Deadlift
5
12 reps
RPE 8
3
Hanging Leg Raise
5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 9
2
Single Leg Deadlift
5
12 reps
RPE 9
3
Hanging Leg Raise
5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 10
2
Single Leg Deadlift
5
12 reps
RPE 10
3
Hanging Leg Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
12 reps
RPE 6
2
Single Leg Deadlift
5
12 reps
RPE 6
3
Hanging Leg Raise
5
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 7
2
Lat Pulldown
5
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Lat Pulldown
5
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 9
2
Lat Pulldown
5
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 10
2
Lat Pulldown
5
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 6
2
Lat Pulldown
5
12 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
12 reps
RPE 6
5
Incline Tricep Extension (Dumbbell)
4
12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1A
Bench Press (Barbell)
5 Sets
12 Reps
@7
2
Barbell Row
5 Sets
12 Reps
@7
3
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
Day 5
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
@7
2
Lat Pulldown
5 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
5
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
Day 4
1
Split Squat (Dumbbell)
5 Sets
12 Reps
@7
2
Single Leg Deadlift
5 Sets
12 Reps
@7
3
Hanging Leg Raise
5 Sets
@7
Day 2
1A
Front Squat (Barbell)
5 Sets
12 Reps
@7
2
Stiff Leg Deadlift
5 Sets
12 Reps
@7
3
Flutter Kicks
5 Sets
0.5 mins
@7
Day 3
1
Overhead Press (Barbell)
5 Sets
12 Reps
@7
2
Lat Pulldown
5 Sets
12 Reps
@7
3
Incline Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7