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Emma Running

by shane M.
1 athletes joined

Program Description

Strength work for emma

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 07:49
  • Last Edited
    Jul 21, 2025 08:01
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ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
4
6 reps
RPE 6
2
Leg Curl
3
15 reps
RPE 6
3
Bench Press (Close Grip)
4
5 reps
RPE 6
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 6.5
2
Leg Curl
3
15 reps
RPE 6.5
3
Bench Press (Close Grip)
4
5 reps
RPE 6.5
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Leg Curl
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Leg Curl
3
15 reps
RPE 8
3
Bench Press (Close Grip)
4
5 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Dumbbell Row
4
5 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
3
Leg Extension
3
15 reps
RPE 6.5
4
Dumbbell Row
4
5 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Dumbbell Row
4
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Dumbbell Row
4
5 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 6
2
Bench Press (Barbell)
4
6 reps
RPE 6
3
Barbell Row
3
8 reps
RPE 6
4
Military Press (Barbell)
3
5 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 6.5
2
Bench Press (Barbell)
4
6 reps
RPE 6.5
3
Barbell Row
3
8 reps
RPE 6.5
4
Military Press (Barbell)
3
5 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Barbell Row
3
8 reps
RPE 7
4
Military Press (Barbell)
3
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 8
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Military Press (Barbell)
3
5 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@6
2
Leg Curl
3 Sets
15 Reps
@6
3
Bench Press (Close Grip)
4 Sets
5 Reps
@6
4
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@6
3
Leg Extension
3 Sets
15 Reps
@6
4
Dumbbell Row
4 Sets
5 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
Day 3
1
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@6
2
Bench Press (Barbell)
4 Sets
6 Reps
@6
3
Barbell Row
3 Sets
8 Reps
@6
4
Military Press (Barbell)
3 Sets
5 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6