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GigaChad simple BodyBuilding

by Dennis C.
4 athletes joined

Program Description

GROW GROW GROW GROW Important notes before starting the workout: • keep the rep range and do not change it unless you got joint pain, simple cant target the target muscle • in general try to keep a 2 min rest pause between sets, go up to 5 minutes when you notice your breath is still not recovered or the muscle is still shaking • Do not change the volume, you wont be able to recover if you keep the RIR like it is in the program

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 15, 2025 06:17
  • Last Edited
    Jun 18, 2025 08:49

Summary

Transform your physique with the GigaChad Simple BodyBuilding program, an 8-week journey designed for serious lifters. Train four days a week with a balanced mix of upper and lower body workouts that emphasize strength and hypertrophy. Each session includes classic lifts like the Barbell Bench Press and Squat, ensuring you build muscle effectively. Get ready to push your limits and see real results as you sculpt your body into a powerhouse!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Wide Grip Pull-Up
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
4
Seated Row (Cable)
2
5-8 reps
RPE 10
5
Low To High Cable Fly
2
5-8 reps
RPE 10
6
Jesus Curl
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9-10
2
Leg Curl
3
5-8 reps
RPE 9-10
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
4
Leg Extension
2
5-8 reps
RPE 9-10
5
Standing Calf Raise
1
5-8 reps
RPE 9-10
6
Oblique Sidecrunch
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9-10
2
Pull-Up (Weighted)
2
5-8 reps
RPE 9-10
3
Seated Row (Cable)
2
5-8 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9-10
5
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 9-10
7
Reverse Pec Deck
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 9-10
2
Split Squat (Dumbbell)
2
5-8 reps
RPE 9-10
3
Leg Extension
2
5-8 reps
RPE 9-10
4
Cable Crunch
3
5-8 reps
RPE 9-10
5
Hip Adductor (Machine)
2
5-8 reps
RPE 9-10
6
Hip Abductor (Machine)
2
5-8 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
4
Seated Row (Cable)
2 Sets
5-8 Reps
@10
5
Low To High Cable Fly
2 Sets
5-8 Reps
@10
6
Jesus Curl
2 Sets
8-12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@9-10
2
Leg Curl
3 Sets
5-8 Reps
@9-10
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9-10
4
Leg Extension
2 Sets
5-8 Reps
@9-10
5
Standing Calf Raise
1 Set
5-8 Reps
@9-10
6
Oblique Sidecrunch
2 Sets
5-8 Reps
@9-10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@9-10
2
Split Squat (Dumbbell)
2 Sets
5-8 Reps
@9-10
3
Leg Extension
2 Sets
5-8 Reps
@9-10
4
Cable Crunch
3 Sets
5-8 Reps
@9-10
5
Hip Adductor (Machine)
2 Sets
5-8 Reps
@9-10
6
Hip Abductor (Machine)
2 Sets
5-8 Reps
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9-10
2
Pull-Up (Weighted)
2 Sets
5-8 Reps
@9-10
3
Seated Row (Cable)
2 Sets
5-8 Reps
@9-10
4
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
5-8 Reps
@9-10
6
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@9-10
7
Reverse Pec Deck
2 Sets
5-8 Reps
@9-10