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Simple Man
by John M.
Program Description
GGGG Go hard, Get strong, Get big, Get out. "Forget your lust for the rich man's gold, all that you need is in your soul." - Ronnie Van Zant
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
May 20, 2024 04:33
Last Edited
Jun 10, 2024 04:37
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Week 1
1 / 3 Weeks
Day 2
1
Barbell Row
4 Sets
2 Sets
4 Reps
6 Reps
80%
70%
2
Bench Press (Barbell)
3 Sets
1 Set
2 Sets
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
2 Sets
24 Reps
12 Reps
8 Reps
6 Reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
2 Sets
30 Reps
20 Reps
10 Reps
8 Reps
40%
60%
75%
80%
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
8 Reps
65%
70%
75%
70%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
75%
70%
4
Lateral Lunge
3 Sets
8 Reps
70%
Day 4
1A
Hammer Curl
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
1B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
2A
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
2B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
3
Suitcase Carry
2 Sets
1 mins
@9
4
Farmer's Walk (Weighted)
2 Sets
1 mins
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
90%
80%
70%
65%
60%
55%
50%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
65%
65%
65%
65%
3
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
25 Reps
@7
@8
@9.5
Day 2
1
Barbell Row
4 Sets
2 Sets
4 Reps
6 Reps
80%
70%
2
Bench Press (Barbell)
3 Sets
1 Set
2 Sets
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
2 Sets
24 Reps
12 Reps
8 Reps
6 Reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
2 Sets
30 Reps
20 Reps
10 Reps
8 Reps
40%
60%
75%
80%
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
8 Reps
65%
70%
75%
70%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
75%
70%
4
Lateral Lunge
3 Sets
8 Reps
70%
Day 4
1A
Hammer Curl
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
1B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
2A
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
2B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
3
Suitcase Carry
2 Sets
1 mins
@9
4
Farmer's Walk (Weighted)
2 Sets
1 mins
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
90%
80%
70%
65%
60%
55%
50%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
65%
65%
65%
65%
3
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
25 Reps
@7
@8
@9.5
Day 2
1
Barbell Row
4 Sets
2 Sets
4 Reps
6 Reps
80%
70%
2
Bench Press (Barbell)
3 Sets
1 Set
2 Sets
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
2 Sets
24 Reps
12 Reps
8 Reps
6 Reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
2 Sets
30 Reps
20 Reps
10 Reps
8 Reps
40%
60%
75%
80%
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
8 Reps
65%
70%
75%
70%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
80%
75%
70%
4
Lateral Lunge
3 Sets
8 Reps
70%
Day 4
1A
Hammer Curl
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
1B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
2A
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
2B
Overhead Tricep Extension (Cable)
2 Sets
1 Set
15 Reps
10 Reps
@8
@8
3
Suitcase Carry
2 Sets
1 mins
@9
4
Farmer's Walk (Weighted)
2 Sets
1 mins
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Reps
3 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
90%
80%
70%
65%
60%
55%
50%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
65%
65%
65%
65%
3
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
20 Reps
25 Reps
@7
@8
@9.5