Running strength - program 1

by Alice T.

2 athletes joined

Program Description

Basic strength program for runners

Program Overview

Level
Novice
Goal
Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jan 20, 2025 03:40
Last Edited
Feb 10, 2025 03:02

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Chest Press (Machine)

3

-

2

Pull-Up (Assisted)

2

-

3

Squat to Press (Dumbbell)

3

-

4

Glute Kickback (Cable)

3

-

5

Hamstring Curl

3

-

6

Hanging Leg Raise

2

-

7

Glute Bridge (Barbell)

3

-

8

Lateral Lunge (Weighted)

3

-

9

Lat Pulldown

3

-

10

Side Plank

2

-

Day 1

1

Chest Press (Machine)

3

-

2

Pull-Up (Assisted)

2

-

3

Squat to Press (Dumbbell)

3

-

4

Glute Kickback (Cable)

3

-

5

Hamstring Curl

3

-

6

Hanging Leg Raise

2

-

7

Glute Bridge (Barbell)

3

-

8

Lateral Lunge (Weighted)

3

-

9

Lat Pulldown

3

-

10

Side Plank

2

-

Day 1

1

Chest Press (Machine)

3

-

2

Pull-Up (Assisted)

2

-

3

Squat to Press (Dumbbell)

3

-

4

Glute Kickback (Cable)

3

-

5

Hamstring Curl

3

-

6

Hanging Leg Raise

2

-

7

Glute Bridge (Barbell)

3

-

8

Lateral Lunge (Weighted)

3

-

9

Lat Pulldown

3

-

10

Side Plank

2

-

Day 1

1

Chest Press (Machine)

3

-

2

Pull-Up (Assisted)

2

-

3

Squat to Press (Dumbbell)

3

-

4

Glute Kickback (Cable)

3

-

5

Hamstring Curl

3

-

6

Hanging Leg Raise

2

-

7

Glute Bridge (Barbell)

3

-

8

Lateral Lunge (Weighted)

3

-

9

Lat Pulldown

3

-

10

Side Plank

2

-

Day 1

1

Chest Press (Machine)

3

-

2

Pull-Up (Assisted)

2

-

3

Squat to Press (Dumbbell)

3

-

4

Glute Kickback (Cable)

3

-

5

Hamstring Curl

3

-

6

Hanging Leg Raise

2

-

7

Glute Bridge (Barbell)

3

-

8

Lateral Lunge (Weighted)

3

-

9

Lat Pulldown

3

-

10

Side Plank

2

-

Day 1

1

Chest Press (Machine)

3

-

2

Pull-Up (Assisted)

2

-

3

Squat to Press (Dumbbell)

3

-

4

Glute Kickback (Cable)

3

-

5

Hamstring Curl

3

-

6

Hanging Leg Raise

2

-

7

Glute Bridge (Barbell)

3

-

8

Lateral Lunge (Weighted)

3

-

9

Lat Pulldown

3

-

10

Side Plank

2

-

Day 2

1

Kettlebell Clean and Press

2

-

2

Bent Over Row (Dumbbell)

4

-

3

Goblet Squat

3

-

4

Box Jump

2

-

5

Romanian Deadlift (Barbell)

3

-

6

Reverse Lunge (Dumbbell)

2

-

7

Reverse Plank

1

-

8

Hip Adductor (Machine)

3

-

9

Hip Abductor (Machine)

3

-

10

Lat Pulldown

3

-

11

Back Extension

3

-

Day 2

1

Kettlebell Clean and Press

2

-

2

Bent Over Row (Dumbbell)

4

-

3

Goblet Squat

3

-

4

Box Jump

2

-

5

Romanian Deadlift (Barbell)

3

-

6

Reverse Lunge (Dumbbell)

2

-

7

Reverse Plank

1

-

8

Hip Adductor (Machine)

3

-

9

Hip Abductor (Machine)

3

-

10

Lat Pulldown

3

-

11

Back Extension

3

-

Day 2

1

Kettlebell Clean and Press

2

-

2

Bent Over Row (Dumbbell)

4

-

3

Goblet Squat

3

-

4

Box Jump

2

-

5

Romanian Deadlift (Barbell)

3

-

6

Reverse Lunge (Dumbbell)

2

-

7

Reverse Plank

1

-

8

Hip Adductor (Machine)

3

-

9

Hip Abductor (Machine)

3

-

10

Lat Pulldown

3

-

11

Back Extension

3

-

Day 2

1

Kettlebell Clean and Press

2

-

2

Bent Over Row (Dumbbell)

4

-

3

Goblet Squat

3

-

4

Box Jump

2

-

5

Romanian Deadlift (Barbell)

3

-

6

Reverse Lunge (Dumbbell)

2

-

7

Reverse Plank

1

-

8

Hip Adductor (Machine)

3

-

9

Hip Abductor (Machine)

3

-

10

Lat Pulldown

3

-

11

Back Extension

3

-

Day 2

1

Kettlebell Clean and Press

2

-

2

Bent Over Row (Dumbbell)

4

-

3

Goblet Squat

3

-

4

Box Jump

2

-

5

Romanian Deadlift (Barbell)

3

-

6

Reverse Lunge (Dumbbell)

2

-

7

Reverse Plank

1

-

8

Hip Adductor (Machine)

3

-

9

Hip Abductor (Machine)

3

-

10

Lat Pulldown

3

-

11

Back Extension

3

-

Day 2

1

Kettlebell Clean and Press

2

-

2

Bent Over Row (Dumbbell)

4

-

3

Goblet Squat

3

-

4

Box Jump

2

-

5

Romanian Deadlift (Barbell)

3

-

6

Reverse Lunge (Dumbbell)

2

-

7

Reverse Plank

1

-

8

Hip Adductor (Machine)

3

-

9

Hip Abductor (Machine)

3

-

10

Lat Pulldown

3

-

11

Back Extension

3

-

Day 1

1

Chest Press (Machine)

3 Sets

-

2

Pull-Up (Assisted)

2 Sets

-

3

Squat to Press (Dumbbell)

3 Sets

-

4

Glute Kickback (Cable)

3 Sets

-

5

Hamstring Curl

3 Sets

-

6

Hanging Leg Raise

2 Sets

-

7

Glute Bridge (Barbell)

3 Sets

-

8

Lateral Lunge (Weighted)

3 Sets

-

9

Lat Pulldown

3 Sets

-

10

Side Plank

2 Sets

-

Day 2

1

Kettlebell Clean and Press

2 Sets

-

2

Bent Over Row (Dumbbell)

4 Sets

-

3

Goblet Squat

3 Sets

-

4

Box Jump

2 Sets

-

5

Romanian Deadlift (Barbell)

3 Sets

-

6

Reverse Lunge (Dumbbell)

2 Sets

-

7

Reverse Plank

1 Set

-

8

Hip Adductor (Machine)

3 Sets

-

9

Hip Abductor (Machine)

3 Sets

-

10

Lat Pulldown

3 Sets

-

11

Back Extension

3 Sets

-