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BoostcampPNG

The Oracle’s simple strength program

by Matthew Human
2 athletes joined

Program Description

Simple program with linear progression focused on building strength quickly.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2024 01:30
  • Last Edited
    Dec 20, 2024 11:00
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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
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
50%
60%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
2
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
55%
65%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
3
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
60%
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Bench Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Bent Over Row (Barbell)
2
2
2
6 reps
6 reps
6 reps
65%
75%
85%
6
Bent Over Row (Barbell)
1
AMRAP
85%
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
2
Overhead Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
50%
60%
70%
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
75%
2
Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
6 Reps
6 Reps
6 Reps
55%
65%
75%