UPPER LOWER UPPER RUN
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 0 reps |
| 2 | Chest Supported Row (Machine) | 2 | 0 reps |
| 3 | Incline Chest Press (Machine) | 2 | 0 reps |
| 4 | Single Arm Rear Delt Cable Fly | 2 | 0 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 6 | Incline Bench Press (Dumbbell) | 2 | 0 reps |
| 7 | Preacher Curl (EZ Bar) | 2 | 0 reps |
| 8 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 0 reps |
| 2 | Lying Leg Curl | 2 | 0 reps |
| 3 | Calf Raise (Machine) | 2 | 0 reps |
| 4 | Leg Extension | 2 | 0 reps |
| 5 | Kettlebell Swing | 2 | 0 reps |
| 6 | Hanging Oblique Knee Raise | 2 | 0 reps |
| 7 | GHD Sit-up | 2 | 0 reps |
| 8 | Broad Jump | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 0 reps |
| 2 | Dip (Weighted) | 2 | 0 reps |
| 3 | Overhead Press (Barbell) | 2 | 0 reps |
| 4 | Incline Curl (Dumbbell) | 2 | 0 reps |
| 5 | Skull Crusher | 2 | 0 reps |
| 6 | Pullover (Machine) | 2 | 0 reps |
| 7 | Rear Delt Fly (Dumbbell) | 2 | 0 reps |
| 8 | Upright Row (Dumbbell) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 0 min |
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, UPPER LOWER UPPER RUN 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.
UPPER LOWER UPPER RUN is structured around 4 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.
UPPER LOWER UPPER RUN 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
