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Craig's Upper & Lower Strength & Size

by Craig D.
2 athletes joined

Program Description

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 with a day focused on strength. And a second session focused on hypertrophy. 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 17, 2024 12:38
  • Last Edited
    Feb 11, 2025 10:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Lat Pulldown
2
8-10 reps
-
8
Preacher Curl (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
8-10 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
11
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Barbell)
2
6-8 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Barbell Row
3
8-12 reps
-
6
Chest Supported Row (Machine)
2
12-15 reps
-
7
Lat Pulldown
2
8-10 reps
-
8
Preacher Curl (Barbell)
3
8-12 reps
-
9
Hammer Curl
3
8-10 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
11
Seated Dip (Machine)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Skull Crusher
2
12-15 reps
-
9
Concentration Curl
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Skull Crusher
2
12-15 reps
-
9
Concentration Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Extension
4
12-15 reps
-
4
Lying Leg Curl
4
8-12 reps
-
5
Single Leg Press
2
15-20 reps
-
6
Straight Leg Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Barbell)
3
3-5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Barbell Row
3
6-8 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Skull Crusher
2
12-15 reps
-
9
Concentration Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Barbell Row
4
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Chest Supported Row (Machine)
2
12-15 reps
-
8
Skull Crusher
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Barbell Row
4
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Chest Supported Row (Machine)
2
12-15 reps
-
8
Skull Crusher
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Dumbbell)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Barbell Row
4
8-12 reps
-
6
Preacher Curl (Barbell)
3
12-15 reps
-
7
Chest Supported Row (Machine)
2
12-15 reps
-
8
Skull Crusher
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Seated Calf Raise
3
12-15 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Extension
4 Sets
12-15 Reps
-
4
Lying Leg Curl
4 Sets
8-12 Reps
-
5
Single Leg Press
2 Sets
15-20 Reps
-
6
Straight Leg Calf Raise
4 Sets
15-20 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Barbell Row
3 Sets
6-8 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
-
7
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
8
Skull Crusher
2 Sets
12-15 Reps
-
9
Concentration Curl
3 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Seated Calf Raise
3 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Barbell Row
3 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
2 Sets
12-15 Reps
-
7
Lat Pulldown
2 Sets
8-10 Reps
-
8
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
9
Hammer Curl
3 Sets
8-10 Reps
-
10
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
11
Seated Dip (Machine)
3 Sets
12-15 Reps
-