U/R/U/L/U/L/R
Mass
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 0 reps |
| 2 | Incline Chest Press (Machine) | 2 | 0 reps |
| 3 | Chest Press (Machine) | 1 | 0 reps |
| 4 | Seated Wide-Grip Row (Cable) | 2 | 0 reps |
| 5 | Tricep Pushdown (Cable) | 1 | 0 reps |
| 6 | Lateral Raise (Cable) | 1 | 0 reps |
| 7 | Chest Fly (Cable) | 1 | 0 reps |
| 8 | Katana Extension | 1 | 0 reps |
| 9 | Preacher Curl (Dumbbell) | 2 | 0 reps |
| 10 | Single Arm Rear Delt Cable Fly | 1 | 0 reps |
| 11 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | JM Press (Smith Machine) | 2 | 0 reps |
| 2 | Preacher Curl (Barbell) | 2 | 0 reps |
| 3 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 4 | Lateral Raise (Cable) | 1 | 0 reps |
| 5 | Single Arm Rear Delt Cable Fly | 2 | 0 reps |
| 6 | Incline Chest Press (Machine) | 1 | 0 reps |
| 7 | Single Arm High Row (Cable) | 1 | 0 reps |
| 8 | Chest Press (Machine) | 1 | 0 reps |
| 9 | Seated Wide-Grip Row (Cable) | 1 | 0 reps |
| 10 | Standing Pullover (Cable) | 1 | 0 reps |
| 11 | Bicep Curl (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps |
| 2 | Leg Extension | 2 | 0 reps |
| 3 | Romanian Deadlift (Barbell) | 1 | 0 reps |
| 4 | Leg Press (45 Degrees) | 2 | 0 reps |
| 5 | Lying Leg Curl | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 0 reps |
| 2 | Shoulder Press (Machine) | 1 | 0 reps |
| 3 | JM Press (Smith Machine) | 1 | 0 reps |
| 4 | Lateral Raise (Cable) | 2 | 0 reps |
| 5 | Single Arm Rear Delt Cable Fly | 2 | 0 reps |
| 6 | Chest Fly (Cable) | 1 | 0 reps |
| 7 | Wide Grip Lat Pulldown | 1 | 0 reps |
| 8 | Preacher Curl (Dumbbell) | 1 | 0 reps |
| 9 | Seated Wide-Grip Row (Cable) | 1 | 0 reps |
| 10 | Single Arm Tricep Extension (Cable) | 1 | 0 reps |
| 11 | Bicep Curl (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 0 reps |
| 2 | Hip Adductor (Machine) | 2 | 0 reps |
| 3 | Leg Press | 2 | 0 reps |
| 4 | Lying Leg Curl | 1 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, U/R/U/L/U/L/R is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
U/R/U/L/U/L/R is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
U/R/U/L/U/L/R is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
