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Simple Strength

by Diego C.

Program Description

This beginner to intermediate program is a strength based program with double progression to include hypertrophy while making your big lifts get even bigger. The rep scheme is devised with a range in mind to work through, with the sets made to optimize work capacity and assist in hypertrophy. Intensity/weight should be the main point of volume increasing as you move through the rep ranges for the big lifts

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2025 02:04
  • Last Edited
    Jun 18, 2025 10:56

Summary

Unlock your potential with Simple Strength, a focused 6-week program designed to build muscle and enhance your overall strength. Committing just four days a week, you'll engage in a variety of effective exercises, including bodyweight dips, barbell bench presses, and overhead presses, all tailored to challenge your limits. This program is perfect for those ready to elevate their training in a garage gym setting, ensuring you develop a solid foundation while pushing for progress. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.7%
Quadriceps
11.6%
Hamstrings
11%
Triceps
10%
Abs
8.1%
Biceps
7.7%
Chest
7.5%
Front Delts
7.3%
Lats
5.5%
Middle Delts
5.5%
Lower Back
5.2%
Upper Back
3.3%
Adductors
2.2%
Calves
2.2%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
6 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Lat Pulldown (Single Arm)
5
5 reps
RPE 6
4
Overhead Press (Barbell)
5
5 reps
RPE 6
5
Preacher Curl (Dumbbell)
5
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
6 reps
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 6
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 6
4
Deadlift (Barbell)
5
5 reps
RPE 6
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
RPE 7
2
Bench Press (Barbell)
5
5-8 reps
RPE 8
3
Lat Pulldown (Single Arm)
5
5-8 reps
RPE 8
4
Overhead Press (Barbell)
5
5-8 reps
RPE 8
5
Preacher Curl (Dumbbell)
5
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
6 reps
RPE 6
2
Bench Press (Barbell)
5
5 reps
RPE 6
3
Lat Pulldown (Single Arm)
5
5 reps
RPE 6
4
Overhead Press (Barbell)
5
5 reps
RPE 6
5
Preacher Curl (Dumbbell)
5
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 6.5
2
Squat (Barbell)
5
5-8 reps
RPE 8
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 7.5
4
Deadlift (Barbell)
1
5-8 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
5-8 reps
RPE 8
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
4
6 reps
RPE 6
2
Squat (Barbell)
5
5 reps
RPE 6
3
Single Leg Calf Raise (Weighted)
2
20 reps
RPE 6
4
Deadlift (Barbell)
5
5 reps
RPE 6
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 6
6
Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Dip (Bodyweight)
3 Sets
12 Reps
@7
2
Bench Press (Barbell)
5 Sets
5-8 Reps
@8
3
Lat Pulldown (Single Arm)
5 Sets
5-8 Reps
@8
4
Overhead Press (Barbell)
5 Sets
5-8 Reps
@8
5
Preacher Curl (Dumbbell)
5 Sets
5-8 Reps
@8
Day 3
1
Dip (Bodyweight)
3 Sets
12 Reps
@7
2
Bench Press (Barbell)
5 Sets
5-8 Reps
@8
3
Lat Pulldown (Single Arm)
5 Sets
5-8 Reps
@8
4
Overhead Press (Barbell)
5 Sets
5-8 Reps
@8
5
Preacher Curl (Dumbbell)
5 Sets
5-8 Reps
@8
Day 2
1
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
@6.5
2
Squat (Barbell)
5 Sets
5-8 Reps
@8
3
Single Leg Calf Raise (Weighted)
2 Sets
20 Reps
@7.5
4
Deadlift (Barbell)
1 Set
5-8 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
5-8 Reps
@8
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@7.5
Day 4
1
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
@6.5
2
Squat (Barbell)
5 Sets
5-8 Reps
@8
3
Single Leg Calf Raise (Weighted)
2 Sets
20 Reps
@7.5
4
Deadlift (Barbell)
1 Set
5-8 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
5-8 Reps
@8
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@7.5