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Simple STR

by Josh L

Program Description

A simple progressive overload that takes 45 min

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 18, 2025 09:02
  • Last Edited
    Nov 18, 2025 09:03
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Glutes
10.6%
Quadriceps
9.7%
Middle Delts
8.2%
Front Delts
8.2%
Triceps
8.2%
Chest
7.2%
Upper Back
6.8%
Lats
6.8%
Lower Back
6.3%
Biceps
5.3%
Calves
4.8%
Abs
3.4%
Adductors
1%
Rear Delts
1%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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 (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3A
Incline Bench Press (Dumbbell)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4A
Nordic Curl
3
10 reps
-
4B
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
-
2
Yates Row
3
10 reps
-
3A
Bench Press (Close Grip)
3
12 reps
-
3B
Pull-Up (Weighted)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3A
Nordic Curl
3
10 reps
-
3B
Standing Calf Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Yates Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3A
Nordic Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-