5.0
(1 rating)
Program Description
Compound lift focused program with less intensity to prevent over training. Meant to be combined with a running program. When entering training max. Suggesting guideline is 85% of 1rm…. When in doubt, start with a lower number.
Program Overview
- LevelBeginner
- GoalAthletics, Powerlifting
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedJul 31, 2025 02:29
- Last EditedSep 15, 2025 01:19
Summary
Elevate your running game with the 5/3/1 for Runners program, designed specifically for those looking to build strength while maintaining their running performance. Over the course of 3 weeks, you'll engage in two focused workouts each week, featuring compound lifts like the Trap Bar Deadlift and Squat, paired with essential accessory movements. This program not only enhances your strength but also improves your overall stability and power, ensuring you hit the ground running. Perfect for dedicated runners ready to take their training to the next level!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.6%
Glutes
13%
Abs
12%
Hamstrings
11.9%
Upper Back
7.2%
Front Delts
6.9%
Triceps
6.9%
Lats
5.7%
Middle Delts
5.7%
Chest
5.7%
Lower Back
5.2%
Biceps
2.9%
Adductors
2.3%
