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Run lift Run

by Eddy Tempelaars
5 athletes joined

Program Description

The purpose of this program. Run for 3 days Lift for 3 days 1 day Rest, Sunday

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 29, 2024 09:36
  • Last Edited
    Jun 18, 2025 10:55

Summary

**Run Lift Run** is a dynamic 4-week program designed to elevate your fitness game by blending strength training with running. With three sessions per week, you'll engage in a balanced mix of resistance exercises targeting major muscle groups, including chest, back, and shoulders, complemented by running sessions to boost your cardiovascular endurance. Each workout is carefully structured to maximize strength gains while enhancing your overall athletic performance. Get ready to challenge yourself and see significant improvements in both strength and stamina!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
15 reps
RPE 8
5
Deadlift (Barbell)
2
12 reps
RPE 8
6
Lat Pulldown
2
15 reps
RPE 8
7
Lateral Raise (Cable)
2
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15 reps
RPE 8
9
Shrug (Dumbbell)
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
2
15 reps
RPE 8
2
Push Press (Barbell)
2
12 reps
RPE 8
3
Overhead Press (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Hammer Curl
2
12 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 8.5
8
One Arm Triceps Extension
2
15 reps
RPE 8.5
9
Seated Dip (Machine)
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 8
2
Squat (Barbell)
2
12 reps
RPE 8.5
3
Leg Press
2
12 reps
RPE 8.5
4
Hamstring Curl
2
15 reps
RPE 8
5
Stiff Leg Deadlift
2
15 reps
RPE 8
6
Standing Calf Raise
2
15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
15 Reps
@8
4
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@8
5
Deadlift (Barbell)
2 Sets
12 Reps
@8
6
Lat Pulldown
2 Sets
15 Reps
@8
7
Lateral Raise (Cable)
2 Sets
15 Reps
@8
8
Rear Delt Fly (Machine)
2 Sets
15 Reps
@8
9
Shrug (Dumbbell)
2 Sets
12 Reps
@8.5
Day 2
1
Front Raise
2 Sets
15 Reps
@8
2
Push Press (Barbell)
2 Sets
12 Reps
@8
3
Overhead Press (Machine)
2 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
6
Hammer Curl
2 Sets
12 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
12 Reps
@8.5
8
One Arm Triceps Extension
2 Sets
15 Reps
@8.5
9
Seated Dip (Machine)
2 Sets
15 Reps
@8.5
Day 3
1
Leg Extension
2 Sets
12 Reps
@8
2
Squat (Barbell)
2 Sets
12 Reps
@8.5
3
Leg Press
2 Sets
12 Reps
@8.5
4
Hamstring Curl
2 Sets
15 Reps
@8
5
Stiff Leg Deadlift
2 Sets
15 Reps
@8
6
Standing Calf Raise
2 Sets
15 Reps
@8.5