Simply Savage v0.4

Program Description

SIMPLY SAVAGE This my first program I have written and published. It is a culmination of my experience, research, and education on health and fitness, in particular, bodybuilding. Thank you for taking the time to review the program even if you do not decide to try it! Who is this program for? - People with at least 1+ year(s) experience in the gym - Natural lifters - Those on a bulk or maintaining - Lifters interested in an easy program to follow and repeat What are the program's principles? Longevity - the program blends a combination of less compromising exercises (when done correctly) and functional work to ensure we stay in the gym longer. Simplicity - no weird exercises, nothing nobody has never seen, progression is simple to follow. Coverage - the program is intended to cover all muscle groups including ones that are often neglected (traps, lower back, gait, rotation, etc.). Variation - no repeat exercises on a day to day basis, a mix of rep ranges, and intensity. Exercises are selected based on effectiveness and safety. Modularity - workouts are structured to have 3 separate groups, should you find yourself short on time or low on energy, you can swap or skip exercises when needed. Program's specifics: Structure - there are 3 groups of exercises, main, secondary, and functional. The main group we try to progress on a week to week basis. The secondary group is to get additional work on certain muscle groups. Functional group are exercises targeting often missed muscles groups/movements. The main goal is completing the main group on a daily basis. Progression - Each week is a different goal. Week 1 we set our baseline to measure progression, week 2 we increase our sets, week 3 we increase reps, week 4 we max out, week 5 we de-load. Please try and follow the guidelines in the workout. It is not perfect but if followed, you should see progression in both muscle and strength. Main lifts in the program are the ones we are trying to progress in. For our main lifts there will be a “top set” where we will work harder than the others. RPE is the same as RIR (reps in reserve) for this program. So an RPE 8 means you leave 2 reps in reserve as far as fatigue goes. Schedule - there are 5 days in the program, 3 "power" days, and 2 "hypertrophy" days. The difference between them is rep ranges, intensity, and form. An example week of this program might look like this: Sunday - Off Monday - Push Power Tuesday - Pull Power Wednesday - Legs Power Thursday - Off Friday - Upper Hypertrophy Saturday - Lower Hypertrophy Updates: v0.1 —> v0.2 - Changed Meadow Row for One Arm Row - Changed Seated Dip for Cable Crossover - Changed Cable Row for Horizontal Row - Changed Horizontal Row for Cable Row - Swapped Lat Pulldown and Meadow Row ... v0.2 —> v0.3 - Lot of changes v0.3 —> v0.4 - Complete overhaul of the program, please refer to previous iterations for changes Version v0.4 8/28/25

Program Overview