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Marathon Legs

by Carly H.
2 athletes joined

Program Description

Strength building on off run days. Meant for beginners, 2 days a week.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 15, 2026 12:38
  • Last Edited
    Feb 15, 2026 05:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
24.8%
Hamstrings
19.3%
Quadriceps
19.1%
Abs
12.3%
Lower Back
7.3%
Calves
5.5%
Adductors
2.7%
Biceps
2.7%
Triceps
2.7%
Stretching
1.8%
Abductors
0.9%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Single Leg Romanian Deadlift
4
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Leg Press
2
10 reps
-
5
Hip Thrust (Dumbbell)
3
10-12 reps
-
6
Glute Bridge (Bodyweight)
3
10-12 reps
-
7
Side Plank
2
1 mins
-
8
Single leg balance
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
3
Step-Up (Weighted)
3
8 reps
-
4
Standing Calf Raise
3
12 reps
-
5
Bent Knee Calf Raise
3
12 reps
-
6
Front Plank
3
30-45 mins
-
7
Dead Bug
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Reverse Lunge (Dumbbell)
3
8 reps
-
3
Leg Press
2
10 reps
-
4
Hip Thrust (Dumbbell)
3
10-12 reps
-
5
Glute Bridge (Bodyweight)
3
10-12 reps
-
6
Side Plank
2
1 mins
-
7
Single Leg Romanian Deadlift
4
8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Goblet Squat
3 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6 Reps
-
3
Step-Up (Weighted)
3 Sets
8 Reps
-
4
Standing Calf Raise
3 Sets
12 Reps
-
5
Bent Knee Calf Raise
3 Sets
12 Reps
-
6
Front Plank
3 Sets
30-45 mins
-
7
Dead Bug
2 Sets
8 Reps
-
Day 1
1
Single Leg Romanian Deadlift
4 Sets
8 Reps
-
2
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Leg Press
2 Sets
10 Reps
-
5
Hip Thrust (Dumbbell)
3 Sets
10-12 Reps
-
6
Glute Bridge (Bodyweight)
3 Sets
10-12 Reps
-
7
Side Plank
2 Sets
1 mins
-
8
Single leg balance
3 Sets
1 mins
-