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3 DAY PER WEEK 2U1L (2 RUNS/BBALL)

by Jacob M.

Program Description

3 day program for runners. I focussed on upper body hypertrophy and minimal lower body, just to keep the lower body healthy and functioning.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 12:17
  • Last Edited
    Feb 15, 2026 12:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Abs
10.4%
Triceps
10.1%
Front Delts
9.1%
Lats
8.1%
Biceps
8.1%
Middle Delts
7.1%
Chest
6.1%
Rear Delts
6.1%
Hamstrings
6.1%
Quadriceps
6.1%
Glutes
4.1%
Calves
4.1%
Forearms
2%
Lower Back
1%
Adductors
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bench Press (Barbell)
3
-
3
Seated Row (Machine)
2
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
2
-
6
Incline Curl (Dumbbell)
2
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
7
Ab Wheel
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
-
2
Step-Up (Weighted)
2
12 reps
-
3
Lunge (Bodyweight)
2
12 reps
-
4
Seated Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Seated Calf Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Reverse Pec Deck
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Preacher Curl (Dumbbell)
2
15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
-
7
Hanging Leg Raise
2
-
8
Wood Chop
2
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
3
Seated Row (Machine)
1 Set
1 Set
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
-
-
7
Hanging Leg Raise
1 Set
1 Set
-
-
8
Wood Chop
1 Set
1 Set
-
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Step-Up (Weighted)
1 Set
1 Set
12 Reps
12 Reps
-
-
3
Lunge (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
-
-
4
Seated Hamstring Curl
1 Set
1 Set
12 Reps
12 Reps
-
-
5
Straight Leg Calf Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Ab Wheel
1 Set
1 Set
-
-
Day 3
1
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Reverse Pec Deck
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Preacher Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Hanging Leg Raise
1 Set
1 Set
-
-
8
Wood Chop
1 Set
1 Set
-
-