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Simple strength and hypertrophy

by Anonymous
5 athletes joined

Program Description

Strength and hypertrophy. Linear periodization set up with a focus on progressive overload built into the training program. Add weight to all lifts at the beginning of week 4. Designed to be a long term, sustainable training program that can be re-run as many times as you like. Deload recommended at the end of week 6 prior to starting over on week 1.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 03, 2024 07:37
  • Last Edited
    Jun 18, 2025 07:58

Summary

Unlock your potential with the Simple Strength and Hypertrophy program, a focused 6-week journey designed for serious lifters. Committing to six days a week, you'll engage in a balanced mix of compound and isolation movements, targeting all major muscle groups to build strength and mass. Each session is crafted to push your limits with high-intensity sets, ensuring you maximize gains while honing your technique. Equip yourself with just a barbell and dumbbells, and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
11.2%
Chest
9.3%
Middle Delts
9.3%
Biceps
8.4%
Lats
8.4%
Upper Back
8.4%
Glutes
7%
Quadriceps
6.5%
Hamstrings
5.6%
Calves
4.7%
Abs
2.8%
Lower Back
2.3%
Adductors
0.9%
Forearms
0.9%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Stiff Leg Deadlift
5
10 reps
RPE 8.5
3
Standing Calf Raise
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
10 reps
RPE 8.5
3
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Stiff Leg Deadlift
4
10 reps
RPE 8.5
3
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Stiff Leg Deadlift
5
10 reps
RPE 8.5
3
Standing Calf Raise
5
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Weighted)
4
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Weighted)
5
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Bent Over Row (Barbell)
5
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
4
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
5
10 reps
RPE 8.5
3
Lying Tricep Extension (Barbell)
5
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Standing Calf Raise
4
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8
3
Standing Calf Raise
5
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
10 Reps
@8.5
3
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
Day 5
1
Overhead Press (Barbell)
3 Sets
5 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Standing Calf Raise
3 Sets
15 Reps
@9