logo
BoostcampPNG

Runner Strength Protocol

by Christian H.
1 athletes joined

Program Description

This routine is based off Faith from Mirror's Edge & catalyst. It's the strength training routine I'd imagine she does to supplement her running and combat training. This routine will absolutely build muscle and strength, but it's primary goal is to condition and strength the muscles used when one runs, does parkour, and fights. For this reason, it should be done at a lighter intensity, and with a heavy focus on correct form. If you are running it alone, with no supplemental activities, then the intensity can be increased. Warm up for the first exercise of the day by doing 1-2 sets of the max rep range with an easier progression Workout "B" could be skipped if Strength training is even less of a priority. the day can be replaced with, running, parkour, or rest.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 05, 2024 06:33
  • Last Edited
    Sep 18, 2024 08:36
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
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
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
6-8 reps
RPE 7
2
Goblet Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Pike Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
6-8 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
4
Push Up
3
8-12 reps
RPE 8
5
Weighted Hanging Leg Raise
3
6-12 reps
RPE 8
6
Standing Calf Raise
4
8-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
4
Push Up
3 Sets
6-8 Reps
@8
5
Weighted Hanging Leg Raise
3 Sets
6-12 Reps
@8
6
Standing Calf Raise
4 Sets
8-15 Reps
@8
Day 2
1
Inverted Row
3 Sets
6-8 Reps
@7
2
Goblet Squat
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
4
Pike Push Up
3 Sets
6-8 Reps
@8
5
Weighted Hanging Leg Raise
3 Sets
6-12 Reps
@8
6
Standing Calf Raise
4 Sets
8-15 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
4
Push Up
3 Sets
6-8 Reps
@8
5
Weighted Hanging Leg Raise
3 Sets
6-12 Reps
@8
6
Standing Calf Raise
4 Sets
8-15 Reps
@8