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Simply Hard - Old School Strength & Density
by Jesse A
2 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
Jun 06, 2024 12:04
down_app
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
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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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