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mery's 2x/week running program

by mery
2 athletes joined

Program Description

primarily lower body training 2x/week.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 03, 2025 10:26
  • Last Edited
    Jun 18, 2025 12:15

Summary

Dive into Mery's 14-week running program designed for those looking to boost their endurance and strength with just two workouts per week. This program combines targeted leg and core exercises, including Bulgarian split squats, Romanian deadlifts, and calf raises, to enhance your running performance while building functional strength. Perfect for garage gym enthusiasts, each session is structured to maximize results without overwhelming your schedule. Get ready to elevate your fitness and hit the ground running!
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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
Star
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
-
-
2
Tibialis Raise
2
-
-
3
Bulgarian Split Squat (Barbell)
2
-
-
4
Romanian Deadlift (Barbell)
2
-
-
5
Candlestick
2
-
-
6
Nordic Curl
2
-
-
7
Seated Hip Flexion
2
-
-
8
Overhead Press (Barbell)
2
-
-
9
Dip (Weighted)
2
-
-
10
Pull-Up (Weighted)
2
-
-
11
Barbell Row
2
-
-
Week 1
1 / 14 Weeks
Day 1
1
Straight Leg Calf Raise
2 Sets
-
-
2
Tibialis Raise
2 Sets
-
-
3
Bulgarian Split Squat (Barbell)
2 Sets
-
-
4
Romanian Deadlift (Barbell)
2 Sets
-
-
5
Candlestick
2 Sets
-
-
6
Nordic Curl
2 Sets
-
-
7
Seated Hip Flexion
2 Sets
-
-
8
Overhead Press (Barbell)
2 Sets
-
-
9
Dip (Weighted)
2 Sets
-
-
10
Pull-Up (Weighted)
2 Sets
-
-
11
Barbell Row
2 Sets
-
-
Day 2
1
Straight Leg Calf Raise
2 Sets
-
-
2
Tibialis Raise
2 Sets
-
-
3
Bulgarian Split Squat (Barbell)
2 Sets
-
-
4
Romanian Deadlift (Barbell)
2 Sets
-
-
5
Candlestick
2 Sets
-
-
6
Nordic Curl
2 Sets
-
-
7
Seated Hip Flexion
2 Sets
-
-
8
Overhead Press (Barbell)
2 Sets
-
-
9
Dip (Weighted)
2 Sets
-
-
10
Pull-Up (Weighted)
2 Sets
-
-
11
Barbell Row
2 Sets
-
-