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Lift Run 5k

by Floyd B.

Program Description

Build running endurance while keeping strength training intense

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2026 08:37
  • Last Edited
    Jan 20, 2026 09:02
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.9%
Quadriceps
14.1%
Glutes
14.1%
Triceps
7.3%
Abs
7%
Lats
6.8%
Upper Back
6.8%
Chest
6.8%
Front Delts
5.9%
Biceps
5.6%
Lower Back
5.4%
Calves
2.3%
Forearms
1.1%
Other
1.1%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Incline Bench Press (Smith Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Press (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Roman Chair Sit Up
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Incline Bench Press (Smith Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Press (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Roman Chair Sit Up
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Incline Bench Press (Smith Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Press (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Roman Chair Sit Up
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Incline Bench Press (Smith Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Press (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Roman Chair Sit Up
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
4-6 reps
4-6 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Hip Thrust (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
4-6 reps
4-6 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Hip Thrust (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
4-6 reps
4-6 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Hip Thrust (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
4-6 reps
4-6 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Hip Thrust (Machine)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Bench Press (Dumbbell)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Back Extension
1
1
20-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Bench Press (Dumbbell)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Back Extension
1
1
20-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Bench Press (Dumbbell)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Back Extension
1
1
20-30 reps
15-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
5 reps
8 reps
8 reps
RPE 5-6
RPE 8-9
RPE 8-10
2
Bench Press (Dumbbell)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
5-10 reps
6-8 reps
6-8 reps
RPE 5
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
6
V-Handle Tricep Pushdown (Cable)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 10
7
Back Extension
1
1
20-30 reps
15-30 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4-6 reps
3-5 reps
3-5 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Hack Squat
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Split Squat (Smith Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4-6 reps
3-5 reps
3-5 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Hack Squat
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Split Squat (Smith Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4-6 reps
3-5 reps
3-5 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Hack Squat
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Split Squat (Smith Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4-6 reps
3-5 reps
3-5 reps
RPE 5
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
3
Hack Squat
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
4
Split Squat (Smith Machine)
1
1
1
5-10 reps
7-10 reps
7-10 reps
RPE 5
RPE 8
RPE 10
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
7
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@5-6
@8-9
@8-10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
6-8 Reps
6-8 Reps
@5
@8
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
5-10 Reps
6-8 Reps
6-8 Reps
@5
@8
@10
4
Chest Press (Machine)
1 Set
1 Set
1 Set
5-10 Reps
6-8 Reps
6-8 Reps
@5
@8
@10
5
Bicep Curl (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@10
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@10
7
Roman Chair Sit Up
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@10
Day 2
1
Run
1 Set
30 mins
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
4-6 Reps
@5
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
7-10 Reps
7-10 Reps
@5
@8
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
7-10 Reps
7-10 Reps
@5
@8
@10
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
5-10 Reps
6-8 Reps
6-8 Reps
@5
@8
@10
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
6
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
7
Seated Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@5-6
@8-9
@8-10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
6-8 Reps
6-8 Reps
@5
@8
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
5-10 Reps
6-8 Reps
6-8 Reps
@5
@8
@10
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
5-10 Reps
7-10 Reps
7-10 Reps
@5
@8
@10
5
Bicep Curl (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@10
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@10
7
Back Extension
1 Set
1 Set
20-30 Reps
15-30 Reps
@9
@10
Day 5
1
Run
1 Set
30 mins
@6
Day 6
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
4-6 Reps
3-5 Reps
3-5 Reps
@5
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
7-10 Reps
7-10 Reps
@5
@8
@10
3
Hack Squat
1 Set
1 Set
1 Set
5-10 Reps
7-10 Reps
7-10 Reps
@5
@8
@10
4
Split Squat (Smith Machine)
1 Set
1 Set
1 Set
5-10 Reps
7-10 Reps
7-10 Reps
@5
@8
@10
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
6
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
7
Seated Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10