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UPPER LOWER UPPER RUN

by Marcus Tietjen

Program Overview

  • Program Length
    8 weeks
  • Created
    Oct 04, 2025 04:22
  • Last Edited
    Oct 06, 2025 02:08
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Quadriceps
10.4%
Front Delts
9.5%
Upper Back
9%
Middle Delts
8%
Lats
6.6%
Chest
6.6%
Biceps
6.6%
Glutes
6.1%
Abs
6.1%
Rear Delts
5.2%
Hamstrings
5.2%
Other
3.5%
Calves
2.4%
Forearms
1.4%
Lower Back
0.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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 (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Lateral Raise (Dumbbell)
2
-
6
Incline Bench Press (Dumbbell)
2
-
7
Preacher Curl (EZ Bar)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Lying Leg Curl
2
-
3
Calf Raise (Machine)
2
-
4
Leg Extension
2
-
5
Kettlebell Swing
2
-
6
Hanging Oblique Knee Raise
2
-
7
GHD Sit-up
2
-
8
Broad Jump
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
-
2
Dip (Weighted)
2
-
3
Overhead Press (Barbell)
2
-
4
Incline Curl (Dumbbell)
2
-
5
Skull Crusher
2
-
6
Pullover (Machine)
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Upright Row (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 8 Weeks
Day 4
1
Run
1 Set
-
Day 3
1
Deadlift (Barbell)
2 Sets
-
2
Dip (Weighted)
2 Sets
-
3
Overhead Press (Barbell)
2 Sets
-
4
Incline Curl (Dumbbell)
2 Sets
-
5
Skull Crusher
2 Sets
-
6
Pullover (Machine)
2 Sets
-
7
Rear Delt Fly (Dumbbell)
2 Sets
-
8
Upright Row (Dumbbell)
2 Sets
-
Day 1
1
Pull-Up (Weighted)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Single Arm Rear Delt Cable Fly
2 Sets
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Incline Bench Press (Dumbbell)
2 Sets
-
7
Preacher Curl (EZ Bar)
2 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Calf Raise (Machine)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Kettlebell Swing
2 Sets
-
6
Hanging Oblique Knee Raise
2 Sets
-
7
GHD Sit-up
2 Sets
-
8
Broad Jump
2 Sets
-