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Craig's Upper-Lower - The Soviet Factory Worker physique
by Craig D.
1 athletes joined
Program Description
Disregard all these efficiency, rpe, science nerds. Lift some weights. I created Craig's Upper-Lower with the intention to create a simple, accessible 4 day program centered around Upper-Lower with a day focused on strength. And a second session focused on hypertrophy. When following the program I recommend adding in warm-up sets before each compound lift using the bar first before working up to your set weights.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 17, 2024 12:38
Last Edited
May 08, 2024 02:26
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Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
8-12 Reps
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Barbell Row
4 Sets
8-12 Reps
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
7
Chest Supported Row (Machine)
2 Sets
12-15 Reps
8
Skull Crusher
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Hack Squat
3 Sets
10 Reps
3
Leg Extension
4 Sets
12-15 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Single Leg Press
2 Sets
15-20 Reps
6
Straight Leg Calf Raise
4 Sets
15-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Barbell Row
3 Sets
6-8 Reps
5
Face Pull
3 Sets
12-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Chest Supported Row (Machine)
3 Sets
8-12 Reps
8
Skull Crusher
2 Sets
12-15 Reps
9
Concentration Curl
3 Sets
12-15 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Barbell Row
3 Sets
6-8 Reps
5
Face Pull
3 Sets
12-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Chest Supported Row (Machine)
3 Sets
8-12 Reps
8
Skull Crusher
2 Sets
12-15 Reps
9
Concentration Curl
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Hack Squat
3 Sets
10 Reps
3
Leg Extension
4 Sets
12-15 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Single Leg Press
2 Sets
15-20 Reps
6
Straight Leg Calf Raise
4 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
8-12 Reps
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Barbell Row
4 Sets
8-12 Reps
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
7
Chest Supported Row (Machine)
2 Sets
12-15 Reps
8
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Barbell Row
3 Sets
6-8 Reps
5
Face Pull
3 Sets
12-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Chest Supported Row (Machine)
3 Sets
8-12 Reps
8
Skull Crusher
2 Sets
12-15 Reps
9
Concentration Curl
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Hack Squat
3 Sets
10 Reps
3
Leg Extension
4 Sets
12-15 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Single Leg Press
2 Sets
15-20 Reps
6
Straight Leg Calf Raise
4 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
8-12 Reps
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Barbell Row
4 Sets
8-12 Reps
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
7
Chest Supported Row (Machine)
2 Sets
12-15 Reps
8
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Seated Calf Raise
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
2
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
4
Barbell Row
3 Sets
6-8 Reps
5
Face Pull
3 Sets
12-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Chest Supported Row (Machine)
3 Sets
8-12 Reps
8
Skull Crusher
2 Sets
12-15 Reps
9
Concentration Curl
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
2
Hack Squat
3 Sets
10 Reps
3
Leg Extension
4 Sets
12-15 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Single Leg Press
2 Sets
15-20 Reps
6
Straight Leg Calf Raise
4 Sets
15-20 Reps
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2
Bench Press (Barbell)
3 Sets
8-12 Reps
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
5
Barbell Row
4 Sets
8-12 Reps
6
Preacher Curl (Barbell)
3 Sets
12-15 Reps
7
Chest Supported Row (Machine)
2 Sets
12-15 Reps
8
Skull Crusher
3 Sets
8-12 Reps
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
12-15 Reps
4
Seated Calf Raise
3 Sets
12-15 Reps