Craig's Upper & Lower

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Hack Squat

Leg Extension

Lying Leg Curl

Single Leg Press

Straight Leg Calf Raise

Lower Body (Strength)

Incline Bench Press (Barbell)

Bench Press (Barbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Barbell Row

Preacher Curl (Barbell)

Chest Supported Row (Machine)

Skull Crusher

Upper Body (Hypertrophy)

Romanian Deadlift (Barbell)

Seated Calf Raise

Lower Body (Hypertrophy)

Sets 1-2 on compound lifts should be treated as warmups with roughly 50/60% of your working weight 

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