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Marathon cross-training program

by Steven S.
6 athletes joined

Program Description

Maintenance strength training / cross-training for marathon prep.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 01, 2024 12:10
  • Last Edited
    Jun 18, 2025 10:55

Summary

Elevate your training with this 4-week Marathon Cross-Training Program, designed for dedicated lifters looking to enhance their performance and endurance. Committing just three days a week, you'll engage in a mix of bodyweight, barbell, and machine exercises, targeting key muscle groups for a balanced approach. From wide grip pull-ups to bench presses and seated rows, each session is crafted to build strength and stamina, preparing you for the demands of marathon training. Get ready to push your limits and achieve your fitness goals!
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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
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 7
7
Chest Fly (Cable)
3
12-15 reps
RPE 7
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 7
7
Chest Fly (Cable)
3
12-15 reps
RPE 7
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 7
7
Chest Fly (Cable)
3
12-15 reps
RPE 7
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Face Pull
3
12-15 reps
RPE 7
7
Chest Fly (Cable)
3
12-15 reps
RPE 7
8
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
1B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
2
Hack Squat
2
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Leg Extension
2
8-12 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
1B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
2
Hack Squat
2
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Leg Extension
2
8-12 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
1B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
2
Hack Squat
2
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Leg Extension
2
8-12 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Adductor (Machine)
2
15-20 reps
RPE 7
1B
Hip Abductor (Machine)
2
15-20 reps
RPE 7
2
Hack Squat
2
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Leg Extension
2
8-12 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Single Arm High Row (Cable)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Single Arm High Row (Cable)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Single Arm High Row (Cable)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
3
Single Arm High Row (Cable)
3
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Wide Grip Pull-Up
2 Sets
AMRAP
@10
2
Bench Press (Barbell)
2 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
5
Seated Row (Cable)
3 Sets
8-12 Reps
@8
6
Face Pull
3 Sets
12-15 Reps
@7
7
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1A
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
1B
Hip Abductor (Machine)
2 Sets
15-20 Reps
@7
2
Hack Squat
2 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
5
Leg Extension
2 Sets
8-12 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
Day 3
1
Wide Grip Pull-Up
2 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
8-10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
6
Reverse Pec Deck
3 Sets
12-15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8