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SimpleStupid©

by Noud H.

Program Description

Get consistent gains with balanced aesthetics.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2025 10:40
  • Last Edited
    Oct 17, 2025 08:27

Summary

Unlock your strength potential with SimpleStupid©, a straightforward 4-week program designed for serious lifters. Train four days a week with a balanced mix of compound and isolation exercises, including the Bench Press, Squat, and Pull-Ups, ensuring comprehensive muscle engagement. Each session is crafted to maximize your results while keeping the routine simple and effective. Get ready to build muscle, increase strength, and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Hamstrings
9.9%
Quadriceps
9.7%
Glutes
9.7%
Middle Delts
9.2%
Front Delts
8.1%
Abs
8.1%
Biceps
6.7%
Lower Back
5.8%
Lats
5.5%
Upper Back
4.8%
Calves
4.6%
Chest
4.1%
Adductors
1.4%
Forearms
0.9%
Rear Delts
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Chin-Up (Weighted)
2
1
5-10 reps
10-15 reps
-
-
3
Overhead Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
4
Dip (Weighted)
2
1
5-10 reps
10-15 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Hammer Curl (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Pull-Up (Weighted)
1
-
4
45’ Row
1
-
5
Bicep Curl (Barbell)
1
-
6
Tricep Kickback
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Pull-Up (Weighted)
1
-
4
45’ Row
1
-
5
Bicep Curl (Barbell)
1
-
6
Tricep Kickback
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Pull-Up (Weighted)
1
-
4
45’ Row
1
-
5
Bicep Curl (Barbell)
1
-
6
Tricep Kickback
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Romanian Deadlift (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
3
Decline Crunch (Weighted)
2
1
5-10 reps
10-15 reps
-
-
4
Sissy Squat (Weighted)
2
1
5-10 reps
10-15 reps
-
-
5
Standing Calf Raise
2
1
5-10 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Decline Crunch (Weighted)
1
-
4
Sissy Squat (Weighted)
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Decline Crunch (Weighted)
1
-
4
Sissy Squat (Weighted)
1
-
5
Standing Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Decline Crunch (Weighted)
1
-
4
Sissy Squat (Weighted)
1
-
5
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Seated Shoulder Press (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
3
Pull-Up (Weighted)
1
2
1-5 reps
5-10 reps
-
-
4
45’ Row
2
1
5-10 reps
10-15 reps
-
-
5
Bicep Curl (Barbell)
2
1
5-10 reps
10-15 reps
-
-
6
Tricep Kickback
2
1
5-10 reps
10-15 reps
-
-
7
Lateral Raise (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Pull-Up (Weighted)
1
-
4
45’ Row
1
-
5
Bicep Curl (Barbell)
1
-
6
Tricep Kickback
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Pull-Up (Weighted)
1
-
4
45’ Row
1
-
5
Bicep Curl (Barbell)
1
-
6
Tricep Kickback
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
1
-
3
Pull-Up (Weighted)
1
-
4
45’ Row
1
-
5
Bicep Curl (Barbell)
1
-
6
Tricep Kickback
1
-
7
Lateral Raise (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-5 reps
5-10 reps
-
-
2
Front Squat (Dumbbell)
2
1
5-10 reps
10-15 reps
-
-
3
Nordic Curl
1
2
1-5 reps
5-10 reps
-
-
4
Decline Crunch (Weighted)
2
1
5-10 reps
10-15 reps
-
-
5
Standing Calf Raise
2
1
5-10 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Decline Crunch (Weighted)
1
-
4
Sissy Squat (Weighted)
1
-
5
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Decline Crunch (Weighted)
1
-
4
Sissy Squat (Weighted)
1
-
5
Standing Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Decline Crunch (Weighted)
1
-
4
Sissy Squat (Weighted)
1
-
5
Standing Calf Raise
1
-
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Chin-Up (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
3
Overhead Press (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
4
Dip (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
5
Lying Tricep Extension (Barbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
3
Decline Crunch (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
4
Sissy Squat (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
5
Standing Calf Raise
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
3
Pull-Up (Weighted)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
4
45’ Row
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
5
Bicep Curl (Barbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
6
Tricep Kickback
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
2
Front Squat (Dumbbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
3
Nordic Curl
1 Set
2 Sets
1-5 Reps
5-10 Reps
-
-
4
Decline Crunch (Weighted)
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-
5
Standing Calf Raise
2 Sets
1 Set
5-10 Reps
10-15 Reps
-
-