Dan John inspired Even Easier Strength

by Edmund L.

7 athletes joined

4.0

(1 rating)

Program Description

Mainly strength focused, and practising lifts. To do with LISS or other conditioning. 5 lifts, across 40 workouts Week1 Mon: 2x5 Tue: 2x5 Wed: 5,3,2 Fri: 2x5 Sat: 2x5 Week2 Mon: 2x5 Tue: 6x1 Wed: 1x10 Fri: 2x5 Sat: 5,3,1 Repeat week 1. For 5,3,2- use 2x5 weight for 5, add weight for 3, and add weight again for 2. For singles, add weight to every set, but not to the extent that the last set is a 1RM. Press - OHP with all bar, dumbbell, single arm, seated/ standing variations. Bench press, close-grip, incline, dumbbell, machine, etc. variations Pull - any row variations Hinge - KB swings, snatch, and any deadlift, snatch grip, sumo, conventional, rack pull, reverse hypertension, etc.. Squats - any back, front, overhead, zercher, etc KEY point is to keep it feeling fresh and easy. Carries/abs - all variations Can swap out any movement after a few weeks for variety

Program Overview

Level
Novice, Intermediate, Beginner, Advanced
Goal
Powerlifting, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
30 minutes
Created
Feb 24, 2025 06:36
Last Edited
Jul 12, 2025 06:55

Summary

Unlock your strength potential with the 8-week Dan John inspired Even Easier Strength program, designed for those ready to elevate their training. This 5-day-a-week regimen emphasizes foundational lifts like the Military Press, Front Squat, and Single Arm Row, ensuring balanced muscle development and functional strength. Each session incorporates progressive overload techniques to challenge your limits while building endurance and power. Perfect for garage gym enthusiasts, this program will help you forge a stronger, more resilient physique in just two months.

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 2

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 2

Military Press (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Single Arm Row (Dumbbell)

1 reps

70%

75%

80%

85%

90%

95%

Front Squat (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 7

Day 2

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 2

Military Press (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Single Arm Row (Dumbbell)

1 reps

70%

75%

80%

85%

90%

95%

Front Squat (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 7

Day 2

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 2

Military Press (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Single Arm Row (Dumbbell)

1 reps

70%

75%

80%

85%

90%

95%

Front Squat (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 7

Day 2

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 2

Military Press (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Single Arm Row (Dumbbell)

1 reps

70%

75%

80%

85%

90%

95%

Front Squat (Barbell)

1 reps

70%

75%

80%

85%

90%

95%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 7

Day 3

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 3

Military Press (Barbell)

10 reps

RPE 6-7

Single Arm Row (Dumbbell)

10 reps

RPE 6-7

Front Squat (Barbell)

10 reps

RPE 6-7

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 3

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 3

Military Press (Barbell)

10 reps

RPE 6-7

Single Arm Row (Dumbbell)

10 reps

RPE 6-7

Front Squat (Barbell)

10 reps

RPE 6-7

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 3

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 3

Military Press (Barbell)

10 reps

RPE 6-7

Single Arm Row (Dumbbell)

10 reps

RPE 6-7

Front Squat (Barbell)

10 reps

RPE 6-7

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 3

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 3

Military Press (Barbell)

10 reps

RPE 6-7

Single Arm Row (Dumbbell)

10 reps

RPE 6-7

Front Squat (Barbell)

10 reps

RPE 6-7

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 4

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

70%

Single Arm Row (Dumbbell)

5 reps

70%

Front Squat (Barbell)

5 reps

70%

Farmer's Walk (Weighted)

5 mins

RPE 6.5

Kettlebell Swing

75-100 reps

RPE 6.5

Day 5

Military Press (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Single Arm Row (Dumbbell)

5 reps

3 reps

2 reps

70%

80%

90%

Front Squat (Barbell)

5 reps

3 reps

2 reps

70%

80%

90%

Farmer's Walk (Weighted)

5 mins

Kettlebell Swing

75-100 reps

RPE 6.5

Day 1

Military Press (Barbell)

2 Sets

5 Reps

70%

Single Arm Row (Dumbbell)

2 Sets

5 Reps

70%

Front Squat (Barbell)

2 Sets

5 Reps

70%

Farmer's Walk (Weighted)

1 Set

5 mins

@6.5

Kettlebell Swing

1 Set

75-100 Reps

@6.5

Day 2

Military Press (Barbell)

2 Sets

5 Reps

70%

Single Arm Row (Dumbbell)

2 Sets

5 Reps

70%

Front Squat (Barbell)

2 Sets

5 Reps

70%

Farmer's Walk (Weighted)

1 Set

5 mins

@6.5

Kettlebell Swing

1 Set

75-100 Reps

@6.5

Day 3

Military Press (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

70%

80%

90%

Single Arm Row (Dumbbell)

1 Set

5 Reps

3 Reps

2 Reps

70%

80%

90%

Front Squat (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

70%

80%

90%

Farmer's Walk (Weighted)

1 Set

5 mins

Kettlebell Swing

1 Set

75-100 Reps

@6.5

Day 4

Military Press (Barbell)

2 Sets

5 Reps

70%

Single Arm Row (Dumbbell)

2 Sets

5 Reps

70%

Front Squat (Barbell)

2 Sets

5 Reps

70%

Farmer's Walk (Weighted)

1 Set

5 mins

@6.5

Kettlebell Swing

1 Set

75-100 Reps

@6.5

Day 5

Military Press (Barbell)

2 Sets

5 Reps

70%

Single Arm Row (Dumbbell)

2 Sets

5 Reps

70%

Front Squat (Barbell)

2 Sets

5 Reps

70%

Farmer's Walk (Weighted)

1 Set

5 mins

@6.5

Kettlebell Swing

1 Set

75-100 Reps

@6.5

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Edmund L.Age 47, Man

a month ago

5 weeks complete

2 years of prior experience

As expected strength gains

More than expected muscle gains

No modifications

Dan John's easy strength works!