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The Oracle’s simple strength program

by Matthew Human
2 athletes joined

Program Description

Simple program with linear progression focused on building strength quickly.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2024 01:30
  • Last Edited
    Jun 18, 2025 08:08

Summary

Unlock your potential with The Oracle’s Simple Strength Program, an 8-week journey designed for those ready to build solid strength with a straightforward approach. Committing just three days a week, you'll focus on foundational barbell exercises like squats, deadlifts, and bench presses, ensuring balanced muscle development across your legs, back, and chest. Each workout is structured to progressively increase intensity, allowing you to track your gains and push your limits. Perfect for anyone looking to enhance their strength training routine in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Glutes
11.5%
Front Delts
9.8%
Triceps
9.8%
Chest
8.2%
Middle Delts
8.2%
Upper Back
8.2%
Hamstrings
8.2%
Lats
6.6%
Abs
4.9%
Adductors
3.3%
Lower Back
3.3%
Biceps
3.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
2
Overhead Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
75%
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
75%