BeginnerFree

optimal science-based simple bodybuilding

easy but effective program

Hazim A.· Jan 2025

7athletes running this program

iOS & Android

Overview

Length

1 week

Days / week

4 days

Level

Beginner

Goal

Muscle

Equipment

Full Gym

Session length

90 min

a very simple routine that can be progressed forever. the principle of this routine is just to go 1-2 rir for 4-6 sets for each muscle group twice a week. suggested day: sun: rest mon: day 1 tue: day 2 wed: rest thu: day 3 fri: day 4 sat: rest start from 5 reps and add reps when the set feels easy until can do 8 reps. then add weight and start again. preferably add reps on the second set and followed by the first set example workout 1 set 1: 5 reps set 2: 5 reps workout 2 set 1: 5 reps set 2: 6 reps workout 3 set 1: 6 reps set 2: 6 reps continue until reach 8 reps. u can change the exercise but preferably opt for more stable exercise machine > barbell > dumbbell make sure to eat on adequate caloric surplus and protein as well as get enough rest. best of luck

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.7%

Biceps

10.3%

Forearms

9.5%

Upper Back

9.5%

Chest

Lats

7.2%

Hamstrings

6.2%

Front Delts

5.6%

Abs

5.2%

Rear Delts

4.8%

Quadriceps

Calves

Other

Middle Delts

Glutes

3.2%

Lower Back

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
2	Lying Leg Curl	1	5–8 reps	@8–8.5
		2	5–8 reps	@9–9.5
3	Standing Calf Raise	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
4	anterior tibialis raises	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
5	Incline Curl (Dumbbell)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
6	Single Arm Tricep Extension (Cable)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
7	Preacher Curl (Barbell)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
8	JM Press (Smith Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
9	Reverse Wrist Curl (Dumbbell)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
10	Wrist Curls	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5

#	Exercise	Sets	Reps	Load
1	Stiff Leg Deadlift	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
2	Leg Extension	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
3	Standing Calf Raise	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
4	anterior tibialis raises	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
5	Incline Curl (Dumbbell)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
6	Single Arm Tricep Extension (Cable)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
7	Preacher Curl (Barbell)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
8	JM Press (Smith Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
9	Wrist Curls	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
10	Reverse Wrist Curl (Dumbbell)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
2	Chest Supported Row (Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
3	Incline Bench Press (Smith Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
4	Wide Grip Lat Pulldown	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
5	Lateral Raise (Cable)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
6	Rear Delt Fly (Cable)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
7	Abs Crunch (Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
2	Chest Supported Row (Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
3	Incline Bench Press (Smith Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
4	Wide Grip Lat Pulldown	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
5	Lateral Raise (Cable)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
6	Rear Delt Fly (Cable)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5
7	Abs Crunch (Machine)	1	5–8 reps	@8–8.5
		1	5–8 reps	@9–9.5

Common questions

Yes, optimal science-based simple bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

optimal science-based simple bodybuilding is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

optimal science-based simple bodybuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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