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Three-Day Full Body Running

by Christopher B.
1 athletes joined

Program Description

Transform your fitness routine with the Three-Day Full Body Running program, designed to boost your strength and endurance over 12 weeks. This program combines full-body strength training with running sessions, ensuring you build muscle while enhancing your cardiovascular fitness. Commit to just three days a week and watch as you elevate your performance and achieve a balanced physique. Get ready to challenge yourself and unlock your potential!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 04:59
  • Last Edited
    Jul 23, 2025 10:54
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Chest
11.4%
Glutes
10.3%
Hamstrings
9.9%
Upper Back
8%
Abs
7.8%
Lats
7.4%
Front Delts
7.4%
Triceps
6.9%
Biceps
6.3%
Adductors
2.9%
Middle Delts
2.9%
Calves
2.9%
Lower Back
1.9%
Rear Delts
0.6%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Landmine Press
3
8-12 reps
-
5
Lunge (Dumbbell)
3
8-12 reps
-
6
Plank
3
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pull-Up (Weighted)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Leg Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
10-12 reps
-
2
Push Up
3
AMRAP
-
3
Single Arm Row (Dumbbell)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
10-15 reps
-
5
Hack Squat
3
10-15 reps
-
6
Russian Twist (Dumbbell)
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Landmine Press
3 Sets
8-12 Reps
-
5
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
6
Plank
3 Sets
0.5-1 mins
-
Day 2
1
Deadlift (Barbell)
2 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Standing Calf Raise
3 Sets
15-20 Reps
-
6
Leg Curl
3 Sets
10-15 Reps
-
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
-
2
Push Up
3 Sets
AMRAP
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
5
Hack Squat
3 Sets
10-15 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
-