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Road to 5k

by Michael J.

Program Description

12 5ks for 2026

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2026 12:36
  • Last Edited
    Jan 08, 2026 02:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Biceps
10.5%
Chest
9.2%
Front Delts
9.2%
Lats
7.9%
Upper Back
7.9%
Hamstrings
7.9%
Cardio
6.6%
Glutes
6.6%
Quadriceps
5.3%
Middle Delts
3.9%
Abs
3.9%
Forearms
3.3%
Lower Back
2.6%
Calves
1.3%
Adductors
1.3%
Rear Delts
0.7%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
3-6 reps
6-9 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Lateral Raise (Dumbbell)
1
10-15 reps
-
4
Tricep Pushdown (Cable)
1
10-15 reps
-
5A
Incline Curl (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
5B
Hammer Curl (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
6
VO2 Max Intervals
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
3-6 reps
6-9 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Lateral Raise (Dumbbell)
1
10-15 reps
-
4
Tricep Pushdown (Cable)
1
10-15 reps
-
5A
Incline Curl (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
5B
Hammer Curl (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
6
VO2 Max Intervals
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
3-6 reps
6-9 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Lateral Raise (Dumbbell)
1
10-15 reps
-
4
Tricep Pushdown (Cable)
1
10-15 reps
-
5A
Incline Curl (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
5B
Hammer Curl (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
6
VO2 Max Intervals
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
3-6 reps
6-9 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
3-6 reps
6-9 reps
-
-
3
Lateral Raise (Dumbbell)
1
10-15 reps
-
4
Tricep Pushdown (Cable)
1
10-15 reps
-
5A
Incline Curl (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
5B
Hammer Curl (Dumbbell)
1
1
3-6 reps
6-9 reps
-
-
6
VO2 Max Intervals
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-15 reps
-
2
Stiff Leg Deadlift
1
1
3-6 reps
6-9 reps
-
-
3
Reverse Lunge (Dumbbell)
2
6-9 reps
-
4
Lying Leg Curl
1
10-15 reps
-
5
Hack Squat
1
1
3-6 reps
6-9 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-15 reps
-
2
Stiff Leg Deadlift
1
1
3-6 reps
6-9 reps
-
-
3
Reverse Lunge (Dumbbell)
2
6-9 reps
-
4
Lying Leg Curl
1
10-15 reps
-
5
Hack Squat
1
1
3-6 reps
6-9 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-15 reps
-
2
Stiff Leg Deadlift
1
1
3-6 reps
6-9 reps
-
-
3
Reverse Lunge (Dumbbell)
2
6-9 reps
-
4
Lying Leg Curl
1
10-15 reps
-
5
Hack Squat
1
1
3-6 reps
6-9 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
10-15 reps
-
2
Stiff Leg Deadlift
1
1
3-6 reps
6-9 reps
-
-
3
Reverse Lunge (Dumbbell)
2
6-9 reps
-
4
Lying Leg Curl
1
10-15 reps
-
5
Hack Squat
1
1
3-6 reps
6-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-9 reps
9-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6-9 reps
9-12 reps
-
-
3
Overhead Press (Barbell)
1
1
6-9 reps
9-12 reps
-
-
4
Incline Bench Press (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
5
Preacher Curl (Barbell)
1
10-15 reps
-
6
Chest Fly (Machine)
1
10-15 reps
-
7
JM Press
1
1
3-6 reps
6-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-9 reps
9-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6-9 reps
9-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
4
Chest Fly (Machine)
1
10-15 reps
-
5
Overhead Press (Barbell)
1
1
6-9 reps
9-12 reps
-
-
6
Preacher Curl (Barbell)
1
10-15 reps
-
7
JM Press
1
1
3-6 reps
6-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-9 reps
9-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6-9 reps
9-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
4
Chest Fly (Machine)
1
10-15 reps
-
5
Overhead Press (Barbell)
1
1
6-9 reps
9-12 reps
-
-
6
Preacher Curl (Barbell)
1
10-15 reps
-
7
JM Press
1
1
3-6 reps
6-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6-9 reps
9-12 reps
-
-
2
Lat Pulldown (Neutral Grip)
1
1
6-9 reps
9-12 reps
-
-
3
Incline Bench Press (Dumbbell)
1
1
6-9 reps
9-12 reps
-
-
4
Chest Fly (Machine)
1
10-15 reps
-
5
Overhead Press (Barbell)
1
1
6-9 reps
9-12 reps
-
-
6
Preacher Curl (Barbell)
1
10-15 reps
-
7
JM Press
1
1
3-6 reps
6-9 reps
-
-
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
-
4
Tricep Pushdown (Cable)
1 Set
10-15 Reps
-
5A
Incline Curl (Dumbbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
6
VO2 Max Intervals
1 Set
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
1 mins
-
-
-
-
-
Day 2
1
Standing Calf Raise
1 Set
10-15 Reps
-
2
Stiff Leg Deadlift
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
6-9 Reps
6-9 Reps
-
-
4
Lying Leg Curl
1 Set
10-15 Reps
-
5
Hack Squat
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
3
Overhead Press (Barbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-9 Reps
9-12 Reps
-
-
5
Preacher Curl (Barbell)
1 Set
10-15 Reps
-
6
Chest Fly (Machine)
1 Set
10-15 Reps
-
7
JM Press
1 Set
1 Set
3-6 Reps
6-9 Reps
-
-