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Marathon cross-training program

by Steven S.
3 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
    Sep 16, 2024 06:03
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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