logo
BoostcampPNG

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
    Sep 04, 2024 09:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Quadriceps
11.2%
Glutes
9.7%
Hamstrings
8.3%
Upper Back
7.7%
Biceps
7.2%
Chest
6.3%
Lats
6.1%
Front Delts
5.7%
Abs
5.3%
Middle Delts
4.9%
Forearms
3.5%
Lower Back
3.5%
Adductors
3.5%
Calves
2.4%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
1
1
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
1
1
1
5 reps
6 reps
7 reps
8 reps
65%
65%
65%
65%
3
Standing Calf Raise
1
1
1
10 reps
20 reps
25 reps
RPE 7
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
1
1
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
1
1
1
5 reps
6 reps
7 reps
8 reps
65%
65%
65%
65%
3
Standing Calf Raise
1
1
1
10 reps
20 reps
25 reps
RPE 7
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
1
1
1
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
1
1
1
5 reps
6 reps
7 reps
8 reps
65%
65%
65%
65%
3
Standing Calf Raise
1
1
1
10 reps
20 reps
25 reps
RPE 7
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
4 reps
6 reps
80%
70%
2
Bench Press (Barbell)
3
1
2
1
1
1 reps
3 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1
1
1
2
24 reps
12 reps
8 reps
6 reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1
1
1
2
30 reps
20 reps
10 reps
8 reps
40%
60%
75%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
4 reps
6 reps
80%
70%
2
Bench Press (Barbell)
3
1
2
1
1
1 reps
3 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1
1
1
2
24 reps
12 reps
8 reps
6 reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1
1
1
2
30 reps
20 reps
10 reps
8 reps
40%
60%
75%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
2
4 reps
6 reps
80%
70%
2
Bench Press (Barbell)
3
1
2
1
1
1 reps
3 reps
6 reps
8 reps
10 reps
90%
85%
80%
75%
70%
3A
Bicep Curl (EZ Bar)
1
1
1
2
24 reps
12 reps
8 reps
6 reps
40%
60%
75%
80%
3B
Lying Tricep Extension (Barbell)
1
1
1
2
30 reps
20 reps
10 reps
8 reps
40%
60%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Overhead Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
8 reps
65%
70%
75%
70%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
75%
70%
4
Lateral Lunge
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Overhead Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
8 reps
65%
70%
75%
70%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
75%
70%
4
Lateral Lunge
3
8 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Overhead Press (Barbell)
1
1
1
2
6 reps
6 reps
6 reps
8 reps
65%
70%
75%
70%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
75%
70%
4
Lateral Lunge
3
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
1
15 reps
10 reps
RPE 8
RPE 8
1B
Tricep Rope Push Down (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
2A
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
2B
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
3
Suitcase Carry
2
1 mins
RPE 9
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
1
15 reps
10 reps
RPE 8
RPE 8
1B
Tricep Rope Push Down (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
2A
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
2B
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
3
Suitcase Carry
2
1 mins
RPE 9
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
1
15 reps
10 reps
RPE 8
RPE 8
1B
Tricep Rope Push Down (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
2A
Bicep Curl (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
2B
Overhead Tricep Extension (Cable)
2
1
15 reps
10 reps
RPE 8
RPE 8
3
Suitcase Carry
2
1 mins
RPE 9
4
Farmer's Walk (Weighted)
2
1 mins
RPE 9
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