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BoostcampPNG

Simply Hard - Old School Strength & Density

by Jesse A
8 athletes joined

Program Description

Build size, density, and strength with old school movements. Keep it simple.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2024 08:55
  • Last Edited
    Feb 02, 2025 09:19

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
Hamstrings
13.7%
Triceps
10.4%
Quadriceps
10.4%
Front Delts
9.5%
Middle Delts
9.3%
Lats
8.3%
Chest
7.7%
Upper Back
7.6%
Glutes
6.8%
Biceps
3.9%
Abs
3.2%
Lower Back
3.1%
Forearms
2.6%
Rear Delts
2.2%
Adductors
1%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
3
Dumbbell Bench Pullover
4
15-20 reps
RPE 7
4
Dip (Bodyweight)
3
8-10 reps
-
5
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
6
15 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
10 reps
20 reps
RPE 7
RPE 9.5
4
Leg Extension
6
15 reps
RPE 8
5
Walking Lunge
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
8 reps
RPE 7
2
Barbell Row
3
3
10-12 reps
8-10 reps
RPE 6.5
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Upright Row (Barbell)
3
AMRAP
RPE 10
5
Pullover (Dumbbell)
3
15-20 reps
RPE 7
6
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
3
6-8 reps
10-12 reps
RPE 8
RPE 6.5
2
Leg Curl
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
3
Leg Extension
5
1
12-15 reps
12-15 reps
RPE 7
RPE 10
4
Farmer's Walk (Weighted)
4
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
3
Dumbbell Bench Pullover
4 Sets
15-20 Reps
@7
4
Dip (Bodyweight)
3 Sets
8-10 Reps
-
5
Tricep Extension (Barbell)
3 Sets
AMRAP
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
Day 3
1
Stiff Leg Deadlift
4 Sets
8 Reps
@7
2
Barbell Row
3 Sets
3 Sets
10-12 Reps
8-10 Reps
@6.5
@7
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Upright Row (Barbell)
3 Sets
AMRAP
@10
5
Pullover (Dumbbell)
3 Sets
15-20 Reps
@7
6
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Overhead Press (Barbell)
6 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
3
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@9.5
4
Bicep Curl (Dumbbell)
4 Sets
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
6
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
-
Day 5
1
Stiff Leg Deadlift
3 Sets
3 Sets
6-8 Reps
10-12 Reps
@8
@6.5
2
Leg Curl
5 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
3
Leg Extension
5 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@10
4
Farmer's Walk (Weighted)
4 Sets
AMRAP
@10
Day 2
1
Leg Curl
6 Sets
15 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
20 Reps
@7
@9.5
4
Leg Extension
6 Sets
15 Reps
@8
5
Walking Lunge
2 Sets
AMRAP
@10