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Minimalist Strength and Size

by Mathew B.

Program Description

Minimal moves to hit every muscle in the body. Simple program to increase overall strength and size. Jumping jacks are purely for warming up. Decline crunch is for cooling down. No RPE included for lifts because that will vary day to day and the point is to get in and get it done. Move the weight and get stronger and bigger.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics, Bodybuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Oct 21, 2024 03:40
  • Last Edited
    Oct 21, 2024 03:55
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
30 reps
-
2
Muscle Up
2
5 reps
-
3
Clean and Press
2
5 reps
-
4
Burpee
2
5 reps
-
5
Decline Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
30 reps
-
2
Muscle Up
2
5 reps
-
3
Clean and Press
2
5 reps
-
4
Burpee
2
5 reps
-
5
Decline Crunch
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
30 reps
-
2
Muscle Up
2
5 reps
-
3
Clean and Press
2
5 reps
-
4
Burpee
2
5 reps
-
5
Decline Crunch
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
30 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Incline Bench Press (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
2
5 reps
-
5
Decline Crunch
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
30 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Incline Bench Press (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
2
5 reps
-
5
Decline Crunch
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
1
30 reps
-
2
Squat (Barbell)
2
5 reps
-
3
Incline Bench Press (Barbell)
2
5 reps
-
4
Bent Over Row (Barbell)
2
5 reps
-
5
Decline Crunch
1
15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Jumping Jack
1 Set
30 Reps
-
2
Muscle Up
2 Sets
5 Reps
-
3
Clean and Press
2 Sets
5 Reps
-
4
Burpee
2 Sets
5 Reps
-
5
Decline Crunch
1 Set
15 Reps
-
Day 2
1
Jumping Jack
1 Set
30 Reps
-
2
Squat (Barbell)
2 Sets
5 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
5 Reps
-
4
Bent Over Row (Barbell)
2 Sets
5 Reps
-
5
Decline Crunch
1 Set
15 Reps
-