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Uphill Fighter
BeginnerFree

Uphill Fighter

Maintain strength while training for marathons and ultramarathons

Steven W.
Steven W.· May 2026
1athletes running this program
iOS & Android

Overview

Length
4 weeks
Days / week
2 days
Level
Novice
Goal
Athletics
Equipment
Garage Gym
Session length
30 min
This four week strength training program is designed to help you maintain your strength while training for endurance running events. The first three weeks are from Tactical Barbell’s “Fighter” 2x/week lifting program. The program utilizes the “Grunt Cluster” of Overhead Press, Front Squats , and Pull-ups. If you can do >10 bodyweight pull-ups, sub in Weighted Pull-ups appropriate to your skill level. Consequently, if you cannot do any pull-ups, sub in assisted pull-ups, or lat pull downs. I’ve also added in some single leg exercises (Bulgarian split squats and calf raises) in super sets with the pull ups to add in a dash of stability training. Don’t go nuts trying to set new 1RM PRs with those exercises. The idea is to save your legs for running. Week four is a Strength Endurance/Recovery week. It’s based on the gym workout laid out in Uphill Athlete. Sources: - Tactical Barbell: Green Protocol by K. Black (https://a.co/d/0iY17nCh) - Training for the Uphill Athlete by House, Johnson, and Jornet (https://a.co/d/0750YyD9)

Who it's for

Beginners new to structured strength training
Athletes focused on athletics
Athletes who can train 2 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
19%
Glutes
15.7%
Hamstrings
14%
Abs
9.1%
Middle Delts
5%
Front Delts
5%
Triceps
5%
Lats
5%
Upper Back
5%
Lower Back
4.1%
Calves
4.1%
Adductors
3.3%
Other
3.3%
Biceps
2.5%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Overhead Press (Barbell)35 reps75%
2Front Squat (Barbell)35 reps75%
Superset
3ABulgarian Split Squat (Dumbbell)35 reps@8
3BPull-Up (Bodyweight)3AMRAP—
#ExerciseSetsRepsIntensity
1Overhead Press (Barbell)35 reps75%
2Front Squat (Barbell)35 reps75%
Superset
3AStanding Calf Raise35 reps@8
3BPull-Up (Bodyweight)3AMRAP—

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Uphill Fighter is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a garage 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 30 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.

Uphill Fighter is structured around 2 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Uphill Fighter 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

Boostcamp app
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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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