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LIFT HEAVY | RUN FAR (VOL. II)

by Coop
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Program Description

STRENGTH FOCUS ON COMPOUNDS | STRENGTH TO HYPERTROPHY FOCUS ON ACCESSORIES | HALF MARATHON TRAINING REGIMEN | MOBILITY AND CARDIO INSIGHTS | NEXT 4 WEEKS AFTER INITIAL LIFT HEAVY RUN FAR PROGRAM

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 16, 2024 12:57
  • Last Edited
    Oct 16, 2024 07:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
3
6 reps
75%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
3
5 reps
80%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
4
4 reps
85%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
5
3 reps
90%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
3
6 reps
75%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
3
5 reps
80%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
4
4 reps
85%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
5
3 reps
90%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
3 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
2 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
4 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
2 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
3
6 reps
75%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
4
4 reps
85%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
5
3 reps
90%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 5-6
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 7-8
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 7-8
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
7 reps
RPE 7-8
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
7 reps
RPE 5-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 5-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 5-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
8 reps
RPE 5-6
Week 1
1 / 4 Weeks
Day 1
1
Cardio (LISS)
1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1 Set
5 Reps
3
Squat (Barbell)
3 Sets
6 Reps
75%
4
Leg Press
2 Sets
5-7 Reps
@9-10
5
Bulgarian Split Squat (Barbell)
4 Sets
5-7 Reps
@9-10
6
Leg Extension
4 Sets
7-9 Reps
@9-10
7
Standing Calf Raise
4 Sets
7-9 Reps
@9-10
Day 2
1
Cardio (LISS)
1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1 Set
5 Reps
3
Bench Press (Barbell)
3 Sets
6 Reps
75%
4
Lat Pulldown
2 Sets
5-7 Reps
@9-10
5
Chest Press (Machine)
2 Sets
5-7 Reps
@9-10
6
Single Arm Row (Dumbbell)
4 Sets
7-9 Reps
@9-10
7
Lateral Raise (Cable)
2 Sets
7-9 Reps
@9-10
Day 3
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1 Set
5 Reps
2
DYNAMIC WARM-UP
1 Set
10 mins
@7-8
3
Run
1 Set
3 Reps
@5-6
Day 4
1
Cardio (LISS)
1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1 Set
5 Reps
3
Deadlift (Barbell)
3 Sets
6 Reps
75%
4
Romanian Deadlift (Dumbbell)
2 Sets
5-7 Reps
@9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
5-7 Reps
@9-10
6
Lying Leg Curl
4 Sets
7-9 Reps
@9-10
7
Seated Calf Raise
4 Sets
7-9 Reps
@9-10
Day 5
1
Cardio (LISS)
1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1 Set
5 Reps
3
Bench Press (Close Grip)
3 Sets
5-7 Reps
@8-9
4
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-7 Reps
@9-10
5
Dip (Weighted)
2 Sets
5-7 Reps
@9-10
6
Chest Supported Row (Dumbbell)
2 Sets
7-9 Reps
@9-10
7
Lateral Raise (Dumbbell)
2 Sets
7-9 Reps
@9-10
Day 6
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1 Set
5 Reps
2
DYNAMIC WARM-UP
1 Set
10 mins
@7-8
3
Run
1 Set
6 Reps
@5-6
4
Rear Delt Fly (Cable)
2 Sets
7-9 Reps
@9-10
5
Tricep Extension (Cable)
2 Sets
7-9 Reps
@9-10
6
Preacher Curl (Dumbbell)
2 Sets
7-9 Reps
@9-10
7
Skull Crusher (Dumbbell)
2 Sets
7-9 Reps
@9-10
8
Hammer Curl
2 Sets
7-9 Reps
@9-10
Day 7
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1 Set
5 Reps
2
DYNAMIC WARM-UP
1 Set
10 mins
@7-8
3
Run
1 Set
7 Reps
@5-6