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Simple Bodybuilding

by Noah

Program Description

**Simple Bodybuilding** is a focused one-week program designed for those looking to build strength and muscle through a straightforward approach. With four training days, you'll engage in key compound and isolation exercises like the Barbell Squat, Incline Bench Press, and Pull-Ups, ensuring a balanced workout that targets all major muscle groups. Each session emphasizes progressive overload, utilizing a mix of rep ranges and intensities to maximize gains. Get ready to elevate your training and see real results in just one week!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Nov 10, 2025 07:47
  • Last Edited
    Nov 14, 2025 08:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Lats
9.4%
Upper Back
9.4%
Biceps
8.3%
Chest
8.3%
Hamstrings
8.3%
Front Delts
7.3%
Glutes
7.3%
Quadriceps
6.2%
Middle Delts
5.2%
Calves
5.2%
Lower Back
4.2%
Abs
3.1%
Adductors
2.1%
Forearms
1%
Rear Delts
1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Pull-Up (Weighted)
2
5 reps
80%
4
Pull-Up (Weighted)
1
5+ reps
80%
5
Dip (Bodyweight)
3
10 reps
75%
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
8
Overhead Extension (EZ Bar)
3
15 reps
RPE 7
9
Lying Side Lateral Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
80%
2
Incline Bench Press (Barbell)
1
5+ reps
80%
3
Pull-Up (Weighted)
2
5 reps
80%
4
Pull-Up (Weighted)
1
5+ reps
80%
5
Dip (Bodyweight)
3
10 reps
75%
6
Chest Supported Row (Machine)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
8
Overhead Extension (EZ Bar)
3
15 reps
RPE 7
9
Lying Side Lateral Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
80%
2
Squat (Barbell)
1
5+ reps
80%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Standing Calf Raise
3
15 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
5+ Reps
80%
3
Pull-Up (Weighted)
2 Sets
5 Reps
80%
4
Pull-Up (Weighted)
1 Set
5+ Reps
80%
5
Dip (Bodyweight)
3 Sets
10 Reps
75%
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
8
Overhead Extension (EZ Bar)
3 Sets
15 Reps
@7
9
Lying Side Lateral Raise
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
80%
2
Squat (Barbell)
1 Set
5+ Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Standing Calf Raise
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
5+ Reps
80%
3
Pull-Up (Weighted)
2 Sets
5 Reps
80%
4
Pull-Up (Weighted)
1 Set
5+ Reps
80%
5
Dip (Bodyweight)
3 Sets
10 Reps
75%
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
8
Overhead Extension (EZ Bar)
3 Sets
15 Reps
@7
9
Lying Side Lateral Raise
3 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
2 Sets
5 Reps
80%
2
Squat (Barbell)
1 Set
5+ Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Standing Calf Raise
3 Sets
15 Reps
@7