Craig's Upper-Lower - The Soviet Factory Worker physique

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.

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Week 1

Week 2

Week 3

Week 4

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

Bench Press (Barbell)

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Barbell Row

Face Pull

Preacher Curl (Barbell)

Chest Supported Row (Machine)

Skull Crusher

Concentration Curl

Upper Body (Strength)

Squat (Barbell)

Hack Squat

Leg Extension

Lying Leg Curl

Single Leg Press

Straight Leg Calf Raise

Lower Body (Strength)

Chest Fly (Dumbbell)

Upper Body (Hypertrophy)

Romanian Deadlift (Barbell)

Seated Calf Raise

Lower Body (Hypertrophy)

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