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BoostcampPNG

PPL for runners

by S G.
5 athletes joined

Program Description

Three day PPL to complement three day running schedule

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2024 08:21
  • Last Edited
    Dec 27, 2024 02:25
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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
Star
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
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
7
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
4
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Leg Raise (Captain's Chair)
1
1
12 reps
10 reps
RPE 6
RPE 7
6
Walking Lunge
1
1
1 mins
1 mins
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
1
12 reps
5 reps
5 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6A
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6B
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@7.5
@7.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@7
@8
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
7
Wrist Curls
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
1 Reps
@6
@7
@7.5
@8.5
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
@6
@7
@8
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
4
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
12 Reps
10 Reps
@6
@7
6
Walking Lunge
1 Set
1 Set
1 mins
1 mins
@7
@7.5
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@6
@7
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
5 Reps
5 Reps
1 Reps
@6
@7
@7.5
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
4
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
6B
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@7.5