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Simple Upper/Lower

by Thomas H.

Program Description

Just the basics, scaling in intensity over a four week cycle. Designed to be run a few times in a row to get new PRs in the squat, bench and deadlift. U/L/R/U/L/R/R is the intended order.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 25, 2026 10:43
  • Last Edited
    Feb 08, 2026 08:15
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Glutes
12.9%
Hamstrings
12.9%
Chest
9.6%
Triceps
9.6%
Front Delts
9.6%
Upper Back
6.4%
Abs
5.1%
Lats
4.5%
Biceps
4.2%
Middle Delts
3.9%
Rear Delts
3.2%
Adductors
1.9%
Lower Back
1.9%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 6
RPE 6
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Extension (Cable)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Face Pull
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 7
RPE 6
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Extension (Cable)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Face Pull
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 6
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Extension (Cable)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Face Pull
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 6
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Tricep Extension (Cable)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Face Pull
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 6
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 6
RPE 6
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Pendlay Row
2
6-8 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 7
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 7
RPE 6
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Pendlay Row
2
6-8 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 8
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8
RPE 6
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Pendlay Row
2
6-8 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 6
4
Pull-Up (Bodyweight)
1
20 reps
RPE 8
5
Pendlay Row
2
6-8 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (EZ Bar)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 6
2
Bench Press (Barbell)
2
8 reps
65%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Barbell)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Rear Delt Fly (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 7
2
Bench Press (Barbell)
2
8 reps
65%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Barbell)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Rear Delt Fly (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 8
2
Bench Press (Barbell)
2
8 reps
65%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Barbell)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Rear Delt Fly (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 9
2
Bench Press (Barbell)
2
8 reps
65%
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
8-10 reps
RPE 10
RPE 8
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Barbell)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
1
12-16 reps
12-16 reps
RPE 10
RPE 8
7
Rear Delt Fly (Dumbbell)
1
1
10-14 reps
10-14 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
65%
3
Safety Bar Squat
1
1
4-6 reps
8-10 reps
RPE 6
RPE 6
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
5
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
65%
3
Safety Bar Squat
1
1
4-6 reps
8-10 reps
RPE 7
RPE 6
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
5
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
65%
3
Safety Bar Squat
1
1
4-6 reps
8-10 reps
RPE 8
RPE 6
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
5
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
65%
3
Safety Bar Squat
1
1
4-6 reps
8-10 reps
RPE 9
RPE 6
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 8
5
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
2
8-12 reps
RPE 8
8
Bicep Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1-3 Reps
@6
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@6
@6
4
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@8
5
Tricep Extension (Cable)
1 Set
1 Set
10-14 Reps
10-14 Reps
@10
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
12-16 Reps
12-16 Reps
@10
@8
7
Face Pull
1 Set
1 Set
10-14 Reps
10-14 Reps
@10
@8
Day 2
1
Squat (Barbell)
1 Set
1-3 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@6
@6
4
Pull-Up (Bodyweight)
1 Set
20 Reps
@8
5
Pendlay Row
2 Sets
6-8 Reps
@8
6
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
7
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
8
Bicep Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@8
Day 3
1
Bench Press (Barbell)
1 Set
4-6 Reps
@6
2
Bench Press (Barbell)
2 Sets
8 Reps
65%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@10
@8
4
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
12-16 Reps
12-16 Reps
@10
@8
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-14 Reps
10-14 Reps
@10
@8
Day 4
1
Deadlift (Barbell)
1 Set
1-3 Reps
@6
2
Deadlift (Barbell)
3 Sets
5 Reps
65%
3
Safety Bar Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@6
@6
4
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@8
5
Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@8
6
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
7
Bulgarian Split Squat (Barbell)
2 Sets
8-12 Reps
@8
8
Bicep Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@8