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Simons program

by Simon M.

Program Description

a

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2026 01:53
  • Last Edited
    Apr 03, 2026 09:34
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Triceps
11.3%
Quadriceps
9.3%
Hamstrings
9.3%
Upper Back
9.3%
Abs
7.7%
Middle Delts
7.2%
Biceps
6.7%
Glutes
6.2%
Chest
6.2%
Lats
6.2%
Calves
3.1%
Adductors
1.5%
Lower Back
1.5%
Forearms
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
-
6
Tricep Extension (Cable)
2
10 reps
-
7
Lateral Raise (Dumbbell)
1
10 reps
RPE 10
8
Leg Raise (Captain's Chair)
1
10 reps
-
9A
Forearm Front
3
10 reps
-
9B
Forearm Back
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 9
4
Upright Row (Cable)
3
8 reps
RPE 8
5
Overhead Press (Dumbbell)
3
10 reps
-
6
Seated Cable Crunch
2
10 reps
-
7
Bicep Curl (EZ Bar)
2
10 reps
-
8A
Forearm Front
3
10 reps
-
8B
Forearm Back
3
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
8 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Lateral Raise (Dumbbell)
1 Set
10 Reps
@10
8
Leg Raise (Captain's Chair)
1 Set
10 Reps
-
9A
Forearm Front
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9B
Forearm Back
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Upright Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Seated Cable Crunch
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
-
-
8A
Forearm Front
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8B
Forearm Back
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-