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
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 19, 2025 10:07
- Last EditedSep 29, 2025 10:25
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.6%
Glutes
13.5%
Hamstrings
10.8%
Triceps
9.6%
Upper Back
8.1%
Biceps
6.5%
Front Delts
6.2%
Lats
5.5%
Chest
5.2%
Middle Delts
4.6%
Abductors
4.4%
Calves
4%
Abs
2.2%
Adductors
2.1%
Rear Delts
1.8%
Forearms
1.1%
Lower Back
0.8%
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ON THE BOOSTCAMP APP FOR FREE
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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
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 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)
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 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)
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 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
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
-
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)3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)2 Sets
12-15 Reps
-
4
Lat Pulldown2 Sets
8-10 Reps
-
5
Hammer Curl3 Sets
8-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
7
Seated Dip (Machine)3 Sets
12-15 Reps
-
8
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)5 Sets
3-5 Reps
-
2
Leg Extension4 Sets
12-15 Reps
-
3
Lying Leg Curl3 Sets
6-8 Reps
-
4
Leg Press3 Sets
10-12 Reps
-
5
Straight Leg Calf Raise4 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 Row3 Sets
6-8 Reps
-
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
5
Face Pull3 Sets
12-15 Reps
-
6
Preacher Curl (Barbell)3 Sets
10-15 Reps
-
7
Hammer Curl (Dumbbell)2 Sets
8-10 Reps
-
8
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 Extension3 Sets
12-15 Reps
-
4
Lying Leg Curl3 Sets
6-8 Reps
-
5
Goblet Squat2 Sets
8-10 Reps
-
6
Straight Leg Calf Raise2 Sets
15-20 Reps
-
7
Hip Thrust (Barbell)3 Sets
8-10 Reps
-
8
Hip Abductor (Machine)3 Sets
10 Reps
-