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Weights + Running

by Camila galvão

Program Description

**Weights + Running** is a dynamic 10-week program designed to build strength and endurance through a balanced combination of weightlifting and running. With five training days per week, you'll engage in compound lifts like the bench press and squats, complemented by targeted cardio sessions to enhance your aerobic capacity. This program is perfect for those looking to maximize their fitness gains while improving their running performance, ensuring you stay motivated and challenged every step of the way. Get ready to transform your body and elevate your fitness levels!

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 08:15
  • Last Edited
    Oct 21, 2025 08:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Glutes
10.2%
Hamstrings
9.3%
Abs
9.2%
Upper Back
8.3%
Chest
6.6%
Triceps
6.4%
Front Delts
6.1%
Biceps
5.3%
Middle Delts
5%
Rear Delts
5%
Lats
4.8%
Lower Back
2.4%
Other
1.7%
Adductors
1.7%
Abductors
0.8%
Cardio
0.8%
Forearms
0.7%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 7.5
2
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
3
6-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
-
6
Chest Fly (Cable)
3
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5-8 reps
3-5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Barbell)
3
4-6 reps
RPE 8
3
Lying Leg Curl
3
6-8 reps
RPE 8
4
Leg Extension
4
6-8 reps
RPE 8
5
Leg Press (45 Degrees)
2
3
5-8 reps
4-6 reps
RPE 6
RPE 8
6
Stair Climber
1
15 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
3
6-10 reps
RPE 8
2
Cable Crunch
3
6-10 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
15-20 reps
RPE 7.5
4
Run
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
2
8-12 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Pull-Up (Assisted)
2
4-6 reps
RPE 7.5
7
High Row
3
4-6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4-6 reps
RPE 8
2
Bicep Curl (Cable)
4
4-6 reps
RPE 8
3
Face Pull
3
8-12 reps
RPE 8
4
Back Extension
3
6-8 reps
RPE 7.5
5
Overhead Press (Machine)
3
4-6 reps
RPE 8
6
Step-Up (Weighted)
3
8-12 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
5-8 Reps
3-5 Reps
@6
@7.5
2
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
@8
3
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Rear Delt Fly (Cable)
3 Sets
8-12 Reps
-
6
Chest Fly (Cable)
3 Sets
5-8 Reps
-
Day 2
1
Run
1 Set
45 mins
@8
Day 3
1
Squat (Barbell)
2 Sets
3 Sets
5-8 Reps
3-5 Reps
@6
@8
2
Bulgarian Split Squat (Barbell)
3 Sets
4-6 Reps
@8
3
Lying Leg Curl
3 Sets
6-8 Reps
@8
4
Leg Extension
4 Sets
6-8 Reps
@8
5
Leg Press (45 Degrees)
2 Sets
3 Sets
5-8 Reps
4-6 Reps
@6
@8
6
Stair Climber
1 Set
15 mins
@7.5
Day 4
1
Abs Crunch (Weighted)
3 Sets
6-10 Reps
@8
2
Cable Crunch
3 Sets
6-10 Reps
@7.5
3
Russian Twist (Dumbbell)
3 Sets
15-20 Reps
@7.5
4
Run
1 Set
20 mins
@6
Day 5
1
T-Bar Row
3 Sets
4-6 Reps
@8
2
Bicep Curl (Cable)
4 Sets
4-6 Reps
@8
3
Face Pull
3 Sets
8-12 Reps
@8
4
Back Extension
2 Sets
8-12 Reps
@7.5
5
Overhead Press (Machine)
3 Sets
4-6 Reps
@8
6
Pull-Up (Assisted)
2 Sets
4-6 Reps
@7.5
7
High Row
3 Sets
4-6 Reps
@8