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Program Description

beginning

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2024 06:33
  • Last Edited
    Jun 18, 2025 10:39

Summary

Experience an 8-week journey designed for those who want to simplify their strength training while maximizing results. This program requires just two days a week, focusing on essential dumbbell and barbell exercises that target all major muscle groups. You'll build strength and improve your form with compound movements like the Bench Press, Romanian Deadlift, and Overhead Press, all tailored to your intensity levels. Perfect for any garage gym setup, this plan is your straightforward path to a stronger, more confident you.
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
6
One Arm Bent Over Row
3
8 reps
RPE 9
7
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Preacher Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Squat (Barbell)
3
5 reps
RPE 7
7
Chest Supported Row (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
8
Abs Crunch (Weighted)
3
15 reps
RPE 9
9
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
4
Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
5
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@7
6
One Arm Bent Over Row
3 Sets
8 Reps
@9
7
Lat Pulldown (Single Arm)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@9
9
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Preacher Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@7
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Squat (Barbell)
3 Sets
5 Reps
@7
7
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@9
9
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10