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 EditedAug 25, 2025 07:26
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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Abs
13.6%
Triceps
12.4%
Glutes
9.4%
Lats
9.4%
Upper Back
9.4%
Hamstrings
8.3%
Front Delts
6.3%
Middle Delts
5.2%
Chest
5.2%
Lower Back
2.1%
Adductors
2.1%
Abductors
1%
Biceps
1%
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ON THE BOOSTCAMP APP FOR FREE
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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
-