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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
    Apr 19, 2025 05:06
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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