Simple

by Trace Kingsley

Program Description

Designed for intermediate lifters wanting to increase their maxes fast and in a simple manner. This program follows an 6 day upper-lower split with each day centered around one of the main compound movements.

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Mar 04, 2026 04:03
Last Edited
Mar 04, 2026 07:16

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.3%

Glutes

16.3%

Hamstrings

16.3%

Chest

11.6%

Triceps

11.6%

Front Delts

11.6%

Adductors

8.1%

Abs

8.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Squat (Barbell)

5 reps

75%

Day 1

Squat (Barbell)

5 reps

75%

Day 1

Squat (Barbell)

5 reps

75%

Day 1

Squat (Barbell)

5 reps

75%

Day 1

Squat (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

6 reps

70%

Day 2

Bench Press (Barbell)

6 reps

70%

Day 2

Bench Press (Barbell)

6 reps

70%

Day 2

Bench Press (Barbell)

6 reps

70%

Day 2

Bench Press (Barbell)

6 reps

70%

Day 3

Squat (Barbell)

2 reps

60%

Day 3

Squat (Barbell)

2 reps

60%

Day 3

Squat (Barbell)

2 reps

60%

Day 3

Squat (Barbell)

2 reps

60%

Day 3

Squat (Barbell)

2 reps

60%

Day 4

Bench Press (Barbell)

2-5 reps

90%

Day 4

Bench Press (Barbell)

2-5 reps

90%

Day 4

Bench Press (Barbell)

2-5 reps

90%

Day 4

Bench Press (Barbell)

2-5 reps

90%

Day 4

Bench Press (Barbell)

2-5 reps

90%

Day 5

Squat (Barbell)

2-4 reps

90%

80%

Day 5

Squat (Barbell)

2-4 reps

90%

80%

Day 5

Squat (Barbell)

2-4 reps

90%

80%

Day 5

Squat (Barbell)

2-4 reps

90%

80%

Day 5

Squat (Barbell)

2-4 reps

90%

80%

Day 6

Bench Press (Barbell)

5 reps

60%

Day 6

Bench Press (Barbell)

5 reps

60%

Day 6

Bench Press (Barbell)

5 reps

60%

Day 6

Bench Press (Barbell)

5 reps

60%

Day 6

Bench Press (Barbell)

5 reps

60%

Day 1

Squat (Barbell)

4 Sets

5 Reps

75%

Day 2

Bench Press (Barbell)

4 Sets

6 Reps

70%

Day 3

Squat (Barbell)

6 Sets

2 Reps

60%

Day 4

Bench Press (Barbell)

3 Sets

2-5 Reps

90%

Day 5

Squat (Barbell)

3 Sets

1 Set

2-4 Reps

90%

80%

Day 6

Bench Press (Barbell)

3 Sets

5 Reps

60%