Intermediate–AdvancedFree

Simply Savage v0.3

Tony P.· Jun 2025

2athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

60 min

This program is my first and I wanted to share it. Thanks for taking the time to look it over. Program goals (in order of consideration): 1) Easy to follow with simple progression and exercises. 2) A focus on longevity with no compromising exercises and functionality choices. 3) To increase muscle mass. 4) Modularity to allow for more work or improve our body. 5) To increase strength and explosiveness. This program can be done by a novice up to a more advanced lifter. I do not recommend this program for beginners. It is recommended you have some lifting experience. It is also recommended you do NOT do this during a cut or losing weight. How does this program operate? Scheduling - 5 lifting days, 2 rest days. 3 “power” days, 2 “hypertrophy” days. After 3 power days, we rest, after 2 hypertrophy days, we rest. The split follows a Pull-Push-Legs Upper/Lower routine. Example routine would look something like this: Sunday: Off Monday: Pull Power Tuesday: Push Power Wednesday: Legs Power Thursday: Off Friday: Upper Hypertrophy Saturday: Lower Hypertrophy Power and hypertrophy days just denotes the rep ranges and intensity we will do. For rest days, we should stay active but no lifting or high intensity exercise. Progression - Each week is a different goal. Week 1 we set our baseline to measure progression, week 2 we increase our sets, week 3 we increase reps, week 4 we max out, week 5 we deload. Please try and follow the guidelines in the workout. It is not perfect but if followed, you should see progression in both muscle and strength. Main lifts in the program are the ones we are trying to progress in. Secondary lifts are just accessory work. For our main lifts there will be a “top set” where we will work harder than the others. RPE is the same as RIR (reps in reserve) for this program. So an RPE 8 means you leave 2 reps in reserve as far as fatigue goes. Sets without an RPE indication are considered warmup sets. Modularity - You will notice each day has some additional work that can be done. The purpose of this is to allow the freedom to make days harder should you be up for it. There is also the option to do functional work to improve our body. It is all completely optional, however functional work is recommended. Extra Stuff: Inspiration - I draw a majority of my training philosophies from John Meadows. He was the first online persona I followed and got me hooked. Other guys I learned from are Jeff Nippard, Joe DeFranco, and my old trainer John Furia. Other than that just playing sports and being the gym the past 10 years. Warmup Routines - Upper body - Joe DeFranco Simple Six Lower body - Joe DeFranco Limber Eleven Updates: v0.1 —> v0.2 - Changed Meadow Row for One Arm Row - Changed Seated Dip for Cable Crossover - Changed Cable Row for Horizontal Row - Changed Horizontal Row for Cable Row - Swapped Lat Pulldown and Meadow Row ... v0.2 —> v0.3 - Lot of changes Version v0.3 6/1/25

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

10.5%

Triceps

10.1%

Upper Back

9.9%

Front Delts

8.2%

Biceps

7.9%

Quadriceps

7.8%

Glutes

7.8%

Lats

7.7%

Chest

7.2%

Abs

4.9%

Lower Back

4.4%

Forearms

3.4%

Middle Delts

Calves

2.9%

Rear Delts

Neck

1.5%

Adductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Close Grip)	1	6 reps	—
		1	3 reps	—
		1	6 reps	@8
		1	6 reps	@7
		1	6 reps	@6
2	Reverse Bicep Curl (EZ Bar)	1	6 reps	—
		1	6 reps	@8
		1	6 reps	@7
3	Dumbbell Row	1	8 reps	@8
		1	8 reps	@7
4	Shrug (Barbell)	3	8 reps	@7
5	Incline Hammer Curl (Dumbbell)	3	8 reps	@7
6	Chest Supported Row (Machine)	5	6 reps	@10
7	Hyperextension	3	8 reps	@7
8	Decline Crunch	2	8 reps	@7
9	Neck Curl	2	8 reps	@6

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	6 reps	—
		1	3 reps	—
		1	6 reps	@8
		1	6 reps	@7
		1	6 reps	@6
2	Skull Crusher (Barbell)	1	6 reps	—
		1	6 reps	@8
		1	6 reps	@7
3	Dip (Weighted)	1	8 reps	@8
		1	8 reps	@7
4	Lateral Raise (Dumbbell)	4	8 reps	@7
5	Deficit Push Up	3	8 reps	@8
6	Face Pull	2	8 reps	@7
7	Tricep Rope Push Down (Cable)	3	8 reps	@7
8	Is Ys Ts Ws	2	6 reps	@6
9	Cable Crunch	2	8 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	8 reps	—
		3	8 reps	@7
2	Front Squat (Barbell)	1	6 reps	—
		1	6 reps	@8
		1	6 reps	@7
		1	6 reps	@6
3	Lunge (Dumbbell)	1	6 reps	@8
		1	6 reps	@7
4	Leg Extension	3	8 reps	@8
5	Standing Calf Raise	3	8 reps	@7
6	Sissy Squat	2	6 reps	@6
7	Suitcase Carry	2	0.5–2 min	@6
8	Side Plank	2	0.5–2 min	@6

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	10 reps	—
		1	10 reps	@8
		1	10 reps	@7
		1	10 reps	@6
2	Seated Row (Cable)	1	10 reps	—
		1	10 reps	@8
		1	10 reps	@7
		1	10 reps	@6
3	Lat Pulldown	2	12 reps	@7
4	Chest Fly (Machine)	2	12 reps	@7
5	Lateral Raise (Cable)	1	10 reps	@8
		1	10 reps	@7
		1	10 reps	@6
6	Bicep Curl (Cable)	3	12 reps	@7
7	Tricep Kickback	3	12 reps	@7
8	External Rotations	2	10 reps	@6
9	Neck Extension	2	10 reps	@6

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	1	10 reps	—
		3	10 reps	@7
2	Bulgarian Split Squat (Dumbbell)	1	10 reps	@8
		1	10 reps	@7
3	Hip Thrust (Barbell)	1	12 reps	@8
		1	12 reps	@7
		1	12 reps	@6
4	Romanian Deadlift (Dumbbell)	3	12 reps	@7
5	Good Morning	2	10 reps	@7
6	Cossack Squat	2	10 reps	@6
7	Seated Calf Raise	4	12 reps	@7
8	Tibialis Curl	2	8 reps	@6

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Simply Savage v0.3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full 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.

Simply Savage v0.3 is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Simply Savage v0.3 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

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