logo
BoostcampPNG

Craig's Upper & Lower (4 u Weronika)

by Craig D.
1 athletes joined

Program Description

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 19, 2025 10:07
  • Last Edited
    Oct 04, 2025 01:12

Summary

Unlock your strength potential with Craig's Upper & Lower program, designed specifically for Weronika! Over the course of 4 weeks, you'll engage in a balanced routine focusing on hypertrophy with 4 training days each week. This program combines essential compound and isolation exercises, ensuring you build muscle effectively while improving overall fitness. With a full gym setup, you'll have access to a variety of equipment to maximize your gains. Get ready to challenge yourself and see results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14%
Quadriceps
13.7%
Hamstrings
10.5%
Triceps
9.7%
Upper Back
7.6%
Biceps
6.6%
Front Delts
6.1%
Lats
5.6%
Chest
5.3%
Abductors
4.6%
Middle Delts
4.4%
Calves
4%
Abs
2.3%
Adductors
2.1%
Rear Delts
1.5%
Forearms
1.1%
Lower Back
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
3
Chest Supported Row (Machine)
1
12-15 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
7
Seated Dip (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Hammer Curl
3
8-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Seated Dip (Machine)
3
12-15 reps
-
8
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
2
12-15 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Leg Press
3
10-12 reps
-
5
Straight Leg Calf Raise
3
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Leg Extension
4
12-15 reps
-
3
Lying Leg Curl
3
6-8 reps
-
4
Leg Press
3
10-12 reps
-
5
Straight Leg Calf Raise
4
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Leg Extension
4
12-15 reps
-
3
Lying Leg Curl
3
6-8 reps
-
4
Leg Press
3
10-12 reps
-
5
Straight Leg Calf Raise
4
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Leg Extension
4
12-15 reps
-
3
Lying Leg Curl
3
6-8 reps
-
4
Leg Press
3
10-12 reps
-
5
Straight Leg Calf Raise
4
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
3
Barbell Row
3
6-8 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
3
Barbell Row
3
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
3
Barbell Row
3
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
3
Barbell Row
3
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
8
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
2
8-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Goblet Squat
2
8-10 reps
-
5
Straight Leg Calf Raise
2
15-20 reps
-
6
Hip Thrust (Barbell)
3
8-10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
2
8-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Goblet Squat
2
8-10 reps
-
6
Straight Leg Calf Raise
2
15-20 reps
-
7
Hip Thrust (Barbell)
3
8-10 reps
-
8
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
2
8-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Goblet Squat
2
8-10 reps
-
6
Straight Leg Calf Raise
2
15-20 reps
-
7
Hip Thrust (Barbell)
3
8-10 reps
-
8
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
2
8-10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Goblet Squat
2
8-10 reps
-
6
Straight Leg Calf Raise
2
15-20 reps
-
7
Hip Thrust (Barbell)
3
8-10 reps
-
8
Hip Abductor (Machine)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
1 Set
12-15 Reps
-
4
Lat Pulldown
2 Sets
8-10 Reps
-
5
Hammer Curl
3 Sets
8-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
7
Seated Dip (Machine)
2 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Leg Extension
2 Sets
12-15 Reps
-
3
Lying Leg Curl
2 Sets
6-8 Reps
-
4
Leg Press
3 Sets
10-12 Reps
-
5
Straight Leg Calf Raise
3 Sets
15-20 Reps
-
6
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Barbell Row
3 Sets
6-8 Reps
-
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Box Squat (Barbell)
2 Sets
8 Reps
-
2
Squat (Barbell)
2 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Goblet Squat
2 Sets
8-10 Reps
-
5
Straight Leg Calf Raise
2 Sets
15-20 Reps
-
6
Hip Thrust (Barbell)
3 Sets
8-10 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-