Craig's Upper & Lower - Four Day (4 u Weronika)

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.

default

Week 1

Week 2

Week 3

Week 4

For compound exercises, include 1-2 warmup sets in addition to working sets

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Seated Dip (Machine)

Lateral Raise (Dumbbell)

Upper Body (Hypertrophy)

Squat (Barbell)

Leg Extension

Lying Leg Curl

Leg Press

Straight Leg Calf Raise

Hip Thrust (Barbell)

Hip Abductor (Machine)

Lower Body (Strength)

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

Incline Bench Press (Barbell)

Barbell Row

Face Pull

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Upper Body (Strength)

Box Squat (Barbell)

Goblet Squat

Lower Body - (Hypertrophy)

0 reviews for Craig's Upper & Lower - Four Day (4 u Weronika)