Simple and Strong
Hypertrophy based program designed for beginners/novices/those wanting to get back into lifting. This program will give as much as you put into it, so try hard.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 3 | Leg Extension | 3 | 15 reps |
| 4 | Seated Calf Raise | 4 | 15 reps |
| 5 | Farmer's Walk (Weighted) | 3 | 30 reps |
| 6 | Russian Twist | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 12 reps |
| 2 | Incline Bench Press (Dumbbell) | 4 | 10 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 4 | Pull-Up (Bodyweight) | 4 | 10 reps |
| 5 | Lat Pulldown (Close Grip) | 4 | 12 reps |
| 6 | Bicep Curl (Barbell) | 4 | 10 reps |
| 7 | Tricep Pushdown (Cable) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 3 | Seated Hamstring Curl | 3 | 15 reps |
| 4 | Seated Calf Raise | 4 | 15 reps |
| 5 | Farmer's Walk (Weighted) | 3 | 15 reps |
| 6 | Abs Crunch (Machine) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Military Press (Barbell) | 4 | 15 reps |
| 2 | Chest Fly (Cable) | 4 | 12 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 12 reps |
| 4 | Chin-Up (Bodyweight) | 4 | 10 reps |
| 5 | Seated Row (Cable) | 4 | 12 reps |
| 6 | Skull Crusher (Barbell) | 4 | 12 reps |
| 7 | Incline Curl (Dumbbell) | 4 | 10 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Simple and Strong is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Simple and Strong is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Simple and Strong is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
