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Simply Hard - Old School Strength & Density

by Jesse A
3 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
    Jul 28, 2024 06:35
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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
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