Beginner–IntermediateFree

Kelster

Strength training program designed to work with endurance running training.

Morgan L.· Mar 2025

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Beginner, Intermediate

Goal

Athletics, Muscle, Strength

Equipment

Garage Gym

Session length

60 min

Objective: This program combines full-body strength training with long-distance running. It includes strength-focused and strength endurance focused lifting days, alongside running-specific exercises to improve both muscle mass and endurance. Program Overview: • Duration: 12 weeks • Frequency: 3 strength training days per week (strength + hypertrophy/endurance) on top off your endurance running training plan. • Assessment: Week 1 Day 1 - 1RM (One-Rep Max) testing for strength lifts to determine load for the entire program. This can be done using 1-5 reps and 1RM calculator, the results will be close enough to execute the program effectively. The assessment day should be followed by 2 rest/run days before starting your first strength day of the program. • Lifting Days: 1. Strength Days (2x/week) – Focus on maximal strength with some hypertrophy/running-specific exercises. 2. Strength Endurance/Hypertrophy Day (1x/week) – Focus on muscle endurance and hypertrophy with additional running exercises. Guidelines: • Training Order: o Strength Days: Always lift first, then run. o Strength Endurance Day: You may run first, followed by strength exercises. • Rest Days: o Do not lift the day before a strength day. o Ideally, perform low-intensity runs the day before strength days (or have a full rest day). • Warm-up: o Perform a general warm-up (light cardio, mobility work) prior to lifting. o Warm-up sets for each exercise are required to prepare for working sets. • Rest Between Sets: o Strength-Specific Exercises: 3-5 minutes (minimum) • These are your compound lifts (Squat, RDL, OHP) o Hypertrophy/Running-Specific Exercises: 1-2 minutes (stay in this range) Weekly Layout (Example) • Monday: Strength (Lift first, then run) • Tuesday: Run • Wednesday: Strength Endurance/Hypertrophy (Run before or after lifting) • Thursday: Low-intensity run (HR zone 2) or rest day • Friday: Strength (Lift first, then run) • Saturday: Long distance low-intensity run (HR zone 2 or 3) • Sunday: Rest or optional active recovery (low intensity) Weekly Layout (Example in more detail) • Monday: AM: Strength lifting session. PM: Threshold Run • Tuesday: 10 mile run (HR zone 2) • Wednesday: AM: Strength Endurance/Hypertrophy PM: Sprints • Thursday: 3 mile incline walk (HR zone 2) • Friday: AM: Strength lifting session PM: Interval run • Saturday: 10 mile run (HR zone 2) • Sunday: 1 mile run or rest day

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Quadriceps

17.9%

Glutes

17.9%

Hamstrings

15.4%

Abs

12.8%

Middle Delts

5.2%

Front Delts

5.2%

Triceps

5.2%

Lower Back

5.1%

Adductors

2.6%

Lats

2.5%

Other

2.5%

Stretching

2.5%

Biceps

2.5%

Chest

1.3%

Forearms

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	1–5 reps	@10
2	Romanian Deadlift (Barbell)	1	1–5 reps	@10
3	Overhead Press (Barbell)	1	1–5 reps	@10

#	Exercise	Sets	Reps	Intensity
1	High Bar Squat (Barbell)	3	5 reps	75%
2	Overhead Press (Dumbbell)	3	5 reps	75%
3	Romanian Deadlift (Barbell)	3	5 reps	75%
Superset
4A	Bulgarian Split Squat (Dumbbell)	3	10–16 reps	@8
4B	Standing Calf Raise (Single Leg)	3	12–20 reps	@8
4C	Glute Bridge (Single Leg)	3	10–20 reps	@8

#	Exercise	Sets	Reps	Intensity
Superset
1A	Pullover (Dumbbell)	3	10–16 reps	@8
1B	Box Jump	3	10–16 reps	@8
1C	Plank	3	1–2 min	@8
Superset
2A	Dead Bug	3	10–20 reps	@8
2B	Bicep Curl (Dumbbell)	3	8–12 reps	@8
2C	Back Extension (Weighted)	3	10–16 reps	@8
2D	VMO Squats	3	10–16 reps	@8

#	Exercise	Sets	Reps	Intensity
1	High Bar Squat (Barbell)	3	5 reps	75%
2	Overhead Press (Dumbbell)	3	5 reps	75%
3	Romanian Deadlift (Barbell)	3	5 reps	75%
Superset
4A	Bulgarian Split Squat (Dumbbell)	3	10–16 reps	@8
4B	Standing Calf Raise (Single Leg)	3	12–20 reps	@8
4C	Glute Bridge (Single Leg)	3	10–20 reps	@8

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with built-in coaching notes.

Common questions

Yes, Kelster is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Kelster is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Kelster is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Advanced analytics (Pro)Track volume, intensity, and 1RM trends to see exactly how your training is evolving.

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