Craig's Upper & Lower  (4 u Weronika)

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!

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 

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