Program Description
Balanced and simple 4x per week upper lower with a built in progression scheme Week 1: 10 reps Week 2: 8 reps Week 3: 5 reps
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 02, 2025 02:36
- Last EditedAug 02, 2025 03:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
3
8 reps
-
5B
French Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
5 reps
-
5A
Bicep Curl (Barbell)
3
5 reps
-
5B
French Press
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
3
8 reps
-
5B
French Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
5 reps
-
5A
Bicep Curl (Barbell)
3
5 reps
-
5B
French Press
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
3
8 reps
-
5B
French Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
5 reps
-
5A
Bicep Curl (Barbell)
3
5 reps
-
5B
French Press
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Barbell)
3
10 reps
-
5B
French Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Bicep Curl (Barbell)
3
8 reps
-
5B
French Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Dip (Bodyweight)
3
RPE 9
2B
Pull-Up (Bodyweight)
3
RPE 9
3
Meadow Row
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
5 reps
-
5A
Bicep Curl (Barbell)
3
5 reps
-
5B
French Press
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2A
Rear Delt Row
3
10 reps
-
2B
Pullover (EZ Bar)
3
10 reps
-
3A
Upright Row (Barbell)
3
10 reps
-
3B
JM Press
3
10 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Row
3
8 reps
-
2B
Pullover (EZ Bar)
3
8 reps
-
3A
Upright Row (Barbell)
3
8 reps
-
3B
JM Press
3
8 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2A
Rear Delt Row
3
5 reps
-
2B
Pullover (EZ Bar)
3
5 reps
-
3A
Upright Row (Barbell)
3
5 reps
-
3B
JM Press
3
5 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2A
Rear Delt Row
3
10 reps
-
2B
Pullover (EZ Bar)
3
10 reps
-
3A
Upright Row (Barbell)
3
10 reps
-
3B
JM Press
3
10 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Row
3
8 reps
-
2B
Pullover (EZ Bar)
3
8 reps
-
3A
Upright Row (Barbell)
3
8 reps
-
3B
JM Press
3
8 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2A
Rear Delt Row
3
5 reps
-
2B
Pullover (EZ Bar)
3
5 reps
-
3A
Upright Row (Barbell)
3
5 reps
-
3B
JM Press
3
5 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2A
Rear Delt Row
3
10 reps
-
2B
Pullover (EZ Bar)
3
10 reps
-
3A
Upright Row (Barbell)
3
10 reps
-
3B
JM Press
3
10 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Row
3
8 reps
-
2B
Pullover (EZ Bar)
3
8 reps
-
3A
Upright Row (Barbell)
3
8 reps
-
3B
JM Press
3
8 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2A
Rear Delt Row
3
5 reps
-
2B
Pullover (EZ Bar)
3
5 reps
-
3A
Upright Row (Barbell)
3
5 reps
-
3B
JM Press
3
5 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2A
Rear Delt Row
3
10 reps
-
2B
Pullover (EZ Bar)
3
10 reps
-
3A
Upright Row (Barbell)
3
10 reps
-
3B
JM Press
3
10 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2A
Rear Delt Row
3
8 reps
-
2B
Pullover (EZ Bar)
3
8 reps
-
3A
Upright Row (Barbell)
3
8 reps
-
3B
JM Press
3
8 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
-
2A
Rear Delt Row
3
5 reps
-
2B
Pullover (EZ Bar)
3
5 reps
-
3A
Upright Row (Barbell)
3
5 reps
-
3B
JM Press
3
5 reps
-
4
Chin-Up (Bodyweight)
3
RPE 9
5
Hammer Curl (Dumbbell)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
10 reps
-
2
Box Squat (Barbell)
4
10 reps
-
3
Deadlift (Barbell)
4
10 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8 reps
-
2
Box Squat (Barbell)
4
8 reps
-
3
Deadlift (Barbell)
4
8 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
5 reps
-
2
Box Squat (Barbell)
4
5 reps
-
3
Deadlift (Barbell)
4
5 reps
-
4
Decline Sit Up (Weighted)
3
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
-
2A
Dip (Bodyweight)3 Sets
@9
2B
Pull-Up (Bodyweight)3 Sets
@9
3
Meadow Row3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
5A
Bicep Curl (Barbell)3 Sets
10 Reps
-
5B
French Press3 Sets
10 Reps
-
Day 2
1
Standing Calf Raise4 Sets
10 Reps
-
2
Box Squat (Barbell)4 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
4
Decline Sit Up (Weighted)3 Sets
5 Reps
-
Day 3
1
Incline Bench Press (Barbell)3 Sets
10 Reps
-
2A
Rear Delt Row3 Sets
10 Reps
-
2B
Pullover (EZ Bar)3 Sets
10 Reps
-
3A
Upright Row (Barbell)3 Sets
10 Reps
-
3B
JM Press3 Sets
10 Reps
-
4
Chin-Up (Bodyweight)3 Sets
@9
5
Hammer Curl (Dumbbell)3 Sets
10 Reps
-
Day 4
1
Seated Calf Raise4 Sets
10 Reps
-
2
Box Squat (Barbell)4 Sets
10 Reps
-
3
Deadlift (Barbell)4 Sets
10 Reps
-
4
Decline Sit Up (Weighted)3 Sets
5 Reps
-