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Craig's Upper & Lower

by Craig D.
2 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 without the fluff, and a variety of exercises to keep each session interesting. 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. **Accessories such as Skullcrushers/ Preacher curls etc. can be substituted around whatever equipment you have available.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2024 12:38
  • Last Edited
    Sep 05, 2025 02:06

Summary

Unlock your strength potential with Craig's Upper & Lower program, a comprehensive 4-week training plan designed for dedicated lifters. This program combines focused lower body strength workouts with upper body hypertrophy sessions, ensuring balanced muscle development. Train four days a week with a variety of exercises that target all major muscle groups, using a full gym setup. Get ready to build strength, enhance muscle definition, and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Triceps
10.9%
Hamstrings
9.7%
Chest
9.5%
Upper Back
9.5%
Glutes
8%
Front Delts
7.4%
Biceps
7.3%
Lats
6.7%
Calves
4.6%
Middle Delts
3.5%
Lower Back
2.4%
Abs
2.2%
Adductors
2.1%
Forearms
1.5%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
3
8-12 reps
-
2
Chest Fly (Dumbbell)
2
12-15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Lat Pulldown
2
8-10 reps
-
7
Preacher Curl (Barbell)
3
8-12 reps
-
8
Hammer Curl
3
8-10 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
10
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Lat Pulldown
2
8-10 reps
-
8
Preacher Curl (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
8-10 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
11
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Skull Crusher
2
12-15 reps
-
9
Concentration Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Skull Crusher
2
12-15 reps
-
9
Concentration Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Skull Crusher
2
12-15 reps
-
9
Concentration Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Barbell Row
4
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Chest Supported Row (Machine)
2
12-15 reps
-
8
Skull Crusher
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Barbell Row
4
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Chest Supported Row (Machine)
2
12-15 reps
-
8
Skull Crusher
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Barbell Row
4
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Chest Supported Row (Machine)
2
12-15 reps
-
8
Skull Crusher
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Week 1
1 / 4 Weeks
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
8-12 Reps
-
2
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Barbell Row
3 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
-
6
Lat Pulldown
2 Sets
8-10 Reps
-
7
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
8
Hammer Curl
3 Sets
8-10 Reps
-
9
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
10
Seated Dip (Machine)
3 Sets
12-15 Reps
-