Program Description
A simple program to increase muscle mass and strength while training endurance running. Run up to six days a week. Try to add five pounds a week to all exercises except add ten to deadlift.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2024 02:01
- Last EditedJul 14, 2024 09:52
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
5
5 reps
5
Abs Crunch (Weighted)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Barbell Row
5
5 reps
75%
4
Tricep Pushdown (Cable)
6
5 reps
75%
5
Abs Crunch (Weighted)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Chin-Up (Bodyweight)
5
10 reps
5
Knee Raise (Captain's Chair)
5
10 reps
Week 1
1 / 12 Weeks
Day 2
1
Leg Press5 Sets
5 Reps
75%
2
Deadlift (Barbell)5 Sets
5 Reps
75%
3
Overhead Press (Barbell)5 Sets
5 Reps
75%
4
Chin-Up (Bodyweight)5 Sets
10 Reps
5
Knee Raise (Captain's Chair)5 Sets
10 Reps
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Squat (Barbell)5 Sets
5 Reps
75%
3
Barbell Row5 Sets
5 Reps
75%
4
Tricep Pushdown (Cable)5 Sets
5 Reps
5
Abs Crunch (Weighted)5 Sets
5 Reps