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Simply Great

by Bhavin S.

Program Description

Unlock your potential with the Simply Great program, a 4-week journey designed for those ready to elevate their fitness game. Committing to just 5 days a week, you'll engage in a balanced mix of strength training and conditioning that builds muscle, boosts endurance, and enhances overall performance. This program is perfect for lifters of all levels looking to simplify their routine while achieving impressive results. Get ready to transform your workouts and discover what you’re truly capable of!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 12, 2025 10:05
  • Last Edited
    Nov 12, 2025 10:06
Muscle Engagement
Front
Back
MuscleSet
Abs
14.4%
Quadriceps
12.3%
Triceps
11.3%
Glutes
9.9%
Biceps
9.4%
Upper Back
8.6%
Hamstrings
8.5%
Front Delts
5.5%
Middle Delts
4.7%
Lats
4%
Chest
4%
Forearms
3.6%
Adductors
2%
Lower Back
2%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Med Ball Slam
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Med Ball Slam
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Med Ball Slam
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat to Press (Dumbbell)
5
10-12 reps
-
1B
Bent Over Row (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Med Ball Slam
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
10-12 reps
-
1B
Lunge (Dumbbell)
5
10 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Russian Twist
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
10-12 reps
-
1B
Lunge (Dumbbell)
5
10 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Russian Twist
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
10-12 reps
-
1B
Lunge (Dumbbell)
5
10 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Russian Twist
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
10-12 reps
-
1B
Lunge (Dumbbell)
5
10 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Russian Twist
3
15 reps
-
3B
Farmer's Walk (Weighted)
3
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Bench Press (Close Grip)
3
10-15 reps
-
3A
Hanging Leg Raise
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Bench Press (Close Grip)
3
10-15 reps
-
3A
Hanging Leg Raise
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Bench Press (Close Grip)
3
10-15 reps
-
3A
Hanging Leg Raise
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
5
10-12 reps
-
1B
Standing Shoulder Press (Dumbbell)
5
10-12 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Bench Press (Close Grip)
3
10-15 reps
-
3A
Hanging Leg Raise
3
15 reps
-
3B
Plank
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10-15 reps
-
1B
Single Arm Row (Dumbbell)
5
10-12 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Bicycle Crunch
3
15 reps
-
3B
Single Arm Farmer Carry
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10-15 reps
-
1B
Single Arm Row (Dumbbell)
5
10-12 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Bicycle Crunch
3
15 reps
-
3B
Single Arm Farmer Carry
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10-15 reps
-
1B
Single Arm Row (Dumbbell)
5
10-12 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Bicycle Crunch
3
15 reps
-
3B
Single Arm Farmer Carry
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
5
10-15 reps
-
1B
Single Arm Row (Dumbbell)
5
10-12 reps
-
2A
Bicep Curl (Dumbbell)
3
10-15 reps
-
2B
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
3A
Bicycle Crunch
3
15 reps
-
3B
Single Arm Farmer Carry
3
50 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10-15 reps
-
1B
Reverse Lunge (Dumbbell)
5
10 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Plank with Shoulder Taps
3
10 reps
-
3B
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10-15 reps
-
1B
Reverse Lunge (Dumbbell)
5
10 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Plank with Shoulder Taps
3
10 reps
-
3B
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10-15 reps
-
1B
Reverse Lunge (Dumbbell)
5
10 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Plank with Shoulder Taps
3
10 reps
-
3B
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat Thruster
5
10-15 reps
-
1B
Reverse Lunge (Dumbbell)
5
10 reps
-
2A
Hammer Curl (Dumbbell)
3
10-15 reps
-
2B
Tricep Kickback
3
10-15 reps
-
3A
Plank with Shoulder Taps
3
10 reps
-
3B
Sit Up
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Squat to Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Med Ball Slam
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
1B
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Tricep Kickback
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Russian Twist
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
Day 3
1A
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
1B
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Plank
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1A
Goblet Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
-
1B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
-
2A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Bicycle Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3B
Single Arm Farmer Carry
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
Day 5
1A
Squat Thruster
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
-
1B
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2B
Tricep Kickback
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3A
Plank with Shoulder Taps
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3B
Sit Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-