Program Description
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
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 27, 2025 04:35
- Last EditedOct 04, 2025 01:05
Summary
Unlock your strength potential with Kelster, a comprehensive 12-week program designed for dedicated lifters. Training four days a week, you'll start with a 1RM assessment to tailor your workouts, ensuring optimal weight selection for maximum gains. Each session blends compound lifts with targeted accessory work, focusing on both strength and endurance to build a balanced physique. Perfect for those committed to serious progress, this program will challenge you every step of the way in your garage gym. Get ready to elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.7%
Quadriceps
16.9%
Hamstrings
12.5%
Abs
12.5%
Lower Back
8.1%
Middle Delts
6.3%
Front Delts
5%
Triceps
3.8%
Lats
3.1%
Other
3.1%
Stretching
3.1%
Biceps
3.1%
Chest
1.9%
Adductors
1.3%
Forearms
0.6%
