Program Description
Transform your fitness routine with the "Lift and Run" program, an 8-week journey designed to build strength and enhance endurance. Committing to 6 days a week, you'll alternate between weightlifting sessions and running workouts, ensuring a balanced approach that boosts muscle growth while improving cardiovascular fitness. Perfect for those looking to elevate their performance, this program will challenge you to push your limits and achieve your goals. Get ready to lift heavy and run strong!
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Muscle, Strength
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 17, 2026 06:15
- Last EditedMar 17, 2026 06:32
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.9%
Chest
9.2%
Triceps
9.2%
Abs
8.5%
Upper Back
8.5%
Biceps
7.4%
Quadriceps
7.1%
Glutes
6.7%
Lats
6.4%
Hamstrings
6%
Middle Delts
4.9%
Lower Back
3.9%
Adductors
3.2%
Rear Delts
2.8%
Forearms
2.8%
Calves
2.1%
Other
1.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
-
2
Incline Cable Chest Press
2
10-12 reps
-
3
Dip (Weighted)
2
5-8 reps
-
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Chest Fly (Machine)
3
12-15 reps
-
6
Cable Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
-
4
Face Pull
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Hanging Leg Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
-
2
Plank (Weighted)
1
1-3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Single Leg Romanian Deadlift
3
8-12 reps
-
3
Hip Adductor (Machine)
3
10-15 reps
-
4
Hip Thrust (Machine)
2
5-8 reps
-
5A
Leg Extension
2
10-15 reps
-
5B
Sissy Squat
2
5 reps
-
6
Calf Raise (Machine)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
2
Bayesian Curl
2
8-12 reps
-
3
Hammer Curl (Cable)
2
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
5
Lateral Raise (Machine)
2
10-15 reps
-
6
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
7
Wrist Curls
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Press (Machine)3 Sets
5-8 Reps
-
2
Incline Cable Chest Press2 Sets
10-12 Reps
-
3
Dip (Weighted)2 Sets
5-8 Reps
-
4
Lateral Raise (Machine)3 Sets
10-15 Reps
-
5
Chest Fly (Machine)3 Sets
12-15 Reps
-
6
Cable Crunch2 Sets
10-15 Reps
-
Day 2
1
Run1 Set
30-60 mins
-
2
Plank (Weighted)1 Set
1-3 mins
-
Day 3
1
Pull-Up (Weighted)3 Sets
5-8 Reps
-
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
3
Lat Pulldown (Neutral Grip)3 Sets
10-15 Reps
-
4
Face Pull3 Sets
10-15 Reps
-
5
Hyperextension3 Sets
10-15 Reps
-
6
Hanging Leg Raise3 Sets
10-20 Reps
-
Day 4
1
Run1 Set
30-60 mins
-
2
Plank (Weighted)1 Set
1-3 mins
-
Day 5
1
Squat (Barbell)3 Sets
5-8 Reps
-
2
Single Leg Romanian Deadlift3 Sets
8-12 Reps
-
3
Hip Adductor (Machine)3 Sets
10-15 Reps
-
4
Hip Thrust (Machine)2 Sets
5-8 Reps
-
5A
Leg Extension2 Sets
10-15 Reps
-
5B
Sissy Squat2 Sets
5 Reps
-
6
Calf Raise (Machine)3 Sets
10-15 Reps
-
Day 6
1
Close Grip Bench Press (Smith Machine)3 Sets
8-12 Reps
-
2
Bayesian Curl2 Sets
8-12 Reps
-
3
Hammer Curl (Cable)2 Sets
10-15 Reps
-
4
V-Handle Tricep Pushdown (Cable)3 Sets
10-12 Reps
-
5
Lateral Raise (Machine)2 Sets
10-15 Reps
-
6
Reverse Bicep Curl (EZ Bar)2 Sets
10-15 Reps
-
7
Wrist Curls2 Sets
10-15 Reps
-