logo
BoostcampPNG

Simple Strength

by John K.

Program Description

Unlock your strength potential with the Simple Strength program, a 4-week program that is designed to be run over and over again. Based on the main powerlifting lifts, each workout lasts about 60 minutes, this minimalistic program contains zero fluff. You can either add weight every single workout, or once a week.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2026 07:14
  • Last Edited
    Mar 06, 2026 07:44
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.3%
Triceps
15.4%
Middle Delts
9.6%
Quadriceps
9.6%
Glutes
9.6%
Hamstrings
9.6%
Abs
8.7%
Chest
7.7%
Upper Back
3.8%
Adductors
2.9%
Biceps
1.9%
Lower Back
1.9%
Lats
1.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
4 reps
RPE 7-9.5
2
Overhead Press (Barbell)
4
4 reps
RPE 7-9.5
3
High Bar Squat (Barbell)
3
4 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
4 reps
RPE 7-9.5
2
Bench Press (Paused)
4
4 reps
RPE 7-9.5
3
Deadlift (Barbell)
2
4 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
4 reps
RPE 7-9.5
2
Overhead Press (Barbell)
4
4 reps
RPE 7-9.5
3
High Bar Squat (Barbell)
3
4 reps
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
4 reps
RPE 7-9.5
2
Bench Press (Paused)
4
4 reps
RPE 7-9.5
3
Deadlift (Barbell)
2
4 reps
RPE 7-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
4 reps
RPE 7-9.5
2
Bench Press (Paused)
4
4 reps
RPE 7-9.5
3
Deadlift (Barbell)
2
4 reps
RPE 7-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
4 reps
RPE 7-9.5
2
Overhead Press (Barbell)
4
4 reps
RPE 7-9.5
3
High Bar Squat (Barbell)
3
4 reps
RPE 7-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
4 reps
RPE 7-9.5
2
Bench Press (Paused)
4
4 reps
RPE 7-9.5
3
Deadlift (Barbell)
2
4 reps
RPE 7-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
4 reps
RPE 7-9.5
2
Overhead Press (Barbell)
4
4 reps
RPE 7-9.5
3
High Bar Squat (Barbell)
3
4 reps
RPE 7-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
4 reps
RPE 7-9.5
2
Overhead Press (Barbell)
4
4 reps
RPE 7-9.5
3
High Bar Squat (Barbell)
3
4 reps
RPE 7-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
4 reps
RPE 7-9.5
2
Bench Press (Paused)
4
4 reps
RPE 7-9.5
3
Deadlift (Barbell)
2
4 reps
RPE 7-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
4 reps
RPE 7-9.5
2
Overhead Press (Barbell)
4
4 reps
RPE 7-9.5
3
High Bar Squat (Barbell)
3
4 reps
RPE 7-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
4 reps
RPE 7-9.5
2
Bench Press (Paused)
4
4 reps
RPE 7-9.5
3
Deadlift (Barbell)
2
4 reps
RPE 7-9.5
Week 1
1 / 4 Weeks
Day 2
1
Upright Row (Barbell)
1 Set
4 Reps
@7-9.5
2
Bench Press (Paused)
4 Sets
4 Reps
@7-9.5
3
Deadlift (Barbell)
2 Sets
4 Reps
@7-9.5
Day 1
1
Chin-Up (Bodyweight)
1 Set
4 Reps
@7-9.5
2
Overhead Press (Barbell)
4 Sets
4 Reps
@7-9.5
3
High Bar Squat (Barbell)
3 Sets
4 Reps
@7-9.5
Day 3
1
Chin-Up (Bodyweight)
1 Set
4 Reps
@7-9.5
2
Overhead Press (Barbell)
4 Sets
4 Reps
@7-9.5
3
High Bar Squat (Barbell)
3 Sets
4 Reps
@7-9.5