Simply Savage v0.4

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Set baseline for first cycle. 1-2 minutes rest between sets. Lets kick it off right!!

Incline Bench Press (Barbell)

Skull Crusher (Barbell)

Dip (Weighted)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Face Pull

Suitcase Carry

Push Power - Set Baseline

Set baseline for first cycle. 1-2 minutes rest between sets. Lets get it!

Lat Pulldown

Incline Hammer Curl (Dumbbell)

Chest Supported Row (Dumbbell)

Shrug (Barbell)

Bicep Curl (Machine)

Hyperextension

Decline Crunch

Pull Power - Set Baseline

Set baseline for first cycle. 1-2 minutes rest between sets. First rest day up next.

Leg Curl

Front Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Legs Power - Set Baseline

Set baseline for first cycle. 30secs - 2mins rest between sets. My favorite day of the week.

Chest Fly (Machine)

Lat Pulldown (Neutral Grip)

Lateral Raise (Cable)

Bayesian Curl

Overhead Tricep Extension (Cable)

Landmine Twist

Upper Hypertrophy - Set Base

Set baseline for first cycle. 30secs - 2mins rest between sets. Last day of the week.

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Good Morning

Seated Calf Raise

Side Plank

Lower Hypertrophy - Set Base

Add a set to our main lifts. 1-2 minutes rest between sets. New week, start strong.

Push Power - Increase Sets

Add a set to our main lifts. 1-2 minutes rest between sets. Big day, lets get it!

Pull Power - Increase Sets

Add a set to our main lifts. 1-2 minutes rest between sets. Almost at hell...

Legs Power - Increase Sets

Add a set to our main lifts. 30secs - 2mins rest between sets. Whole lotta volume now.

Upper Hyper. - Increase Sets

Add a set to our main lifts. 30secs - 2mins rest between sets. Wrap the week up.

Lower Hyper. - Increase Sets

Add some reps to our main lifts. 1-2 minutes rest between sets. Week 3 baby lets go!!

Push Power - Increase Reps

Add some reps to our main lifts. 1-2 minutes rest between sets. Hope you aren't tired yet.

Pull Power - Increase Reps

Add some reps to our main lifts. 1-2 minutes rest between sets. Standing outside hell's gate.

Legs Power - Increase Reps

Add some reps to our main lifts. 30secs - 2mins rest between sets. Pump central.

Upper Hyper. - Increase Reps

Add some reps to our main lifts. 30secs - 2mins rest between sets. Max out next week!

Lower Hyper. - Increase Reps

Time to max out this week. 2+ minutes rest between sets. Lets get it!!!!

Push Power - Max Out

Time to max out this week. 2+ minutes rest between sets. Lets get it!!!

Pull Power - Max Out

Time to max out this week. 2+ minutes rest between sets. Welcome to hell.

Legs Power - Max Out

Time to max out this week. 30secs - 2mins rest between sets. Have fun with this day!!

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