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Simple Strength by Diego

by Diego K.
2 athletes joined

Program Description

The purpose of this routine is to develop broad and versatile strength using low-risk/high-reward compound lifts. Increase reps by around 10%-20% before increasing weight. For smaller muscle groups 5lbs and larger muscle groups 10lbs. For example move up from 50lbs to 55lbs dumbbells once you can do 4x12 instead of 4x10.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 26, 2025 06:36
  • Last Edited
    Jun 18, 2025 10:40

Summary

Transform your strength training routine with Simple Strength by Diego, a comprehensive 4-week program designed for those ready to build muscle and enhance overall fitness. Committing just four days a week, you'll tackle a variety of compound and isolation exercises, including the Trap Bar Deadlift and Dumbbell Bench Press, tailored to target major muscle groups effectively. Each session is crafted to push your limits, blending intensity and volume to optimize gains. Get ready to elevate your strength and achieve your fitness goals with a straightforward, no-nonsense approach!
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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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Star
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
Bench Press (Dumbbell)
4
10 reps
80%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
80%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
80%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
80%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
90%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Wide Grip Pull-Up
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
90%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Wide Grip Pull-Up
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
90%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Wide Grip Pull-Up
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
90%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Wide Grip Pull-Up
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
90%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
90%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
90%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
90%
2
Upright Row (Barbell)
4
10 reps
80%
3
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
80%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
80%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
80%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
80%
2
Front Squat (Dumbbell)
4
10 reps
80%
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Dumbbell)
4 Sets
5 Reps
90%
2
Upright Row (Barbell)
4 Sets
10 Reps
80%
3
Reverse Pec Deck
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5
Day 2
1
Trap Bar Deadlift
4 Sets
6 Reps
90%
2
Front Squat (Dumbbell)
4 Sets
10 Reps
80%
3
Wide Grip Pull-Up
4 Sets
AMRAP
@9
Day 4
1
Trap Bar Deadlift
4 Sets
10 Reps
80%
2
Front Squat (Dumbbell)
4 Sets
10 Reps
80%
3
Chin-Up (Bodyweight)
4 Sets
AMRAP
@9
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
80%
2
Upright Row (Barbell)
4 Sets
10 Reps
80%
3
Reverse Pec Deck
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5