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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 15, 2025 11:11
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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-
-