logo
BoostcampPNG

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
    Apr 20, 2025 11:27
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
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
-
-