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Trail Run Gym

by Sam M.

Program Description

Strength to complement trail running 4 days a week based off trail running magazine program. https://www.trailrunnermag.com/training/strength-training-training/this-8-week-strength-program-is-designed-to-help-you-run-injury-free/

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2025 06:56
  • Last Edited
    Feb 14, 2025 07:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Glute Bridge (Bodyweight)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Plank
3
1 mins
-
7
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Glute Bridge (Bodyweight)
3
10 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Plank
3
1 mins
-
7
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Wide Grip Pull-Up
3
10 reps
-
3
Split Squat (Barbell)
3
8 reps
-
4
Single Leg Deadlift
3
8 reps
-
5
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Kettlebell Swing
4
5 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Pull-Up (Weighted)
4
5 reps
-
3
Squat (Barbell)
4
5 reps
-
4
Kettlebell Swing
4
5 reps
-
5
Single Leg Calf Raise (Bodyweight)
3
10 reps
-
6
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Step-Up (Weighted)
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Pogo Hop
2
10 reps
-
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10 reps
-
2
Dumbbell Row
2
10 reps
-
3
Step-Up (Weighted)
2
10 reps
-
4
Hamstring Curl
2
10 reps
-
5
Pogo Hop
2
10 reps
-
6
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl To Overhead Press
3
10 reps
-
2
Single Arm Iso Row
3
10 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Band)
3
10 reps
-
5
Single Leg Romanian Deadlift
3
10 reps
-
6
Dead Bug
3
10 reps
-
7
Dynamic Side Plank
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl To Overhead Press
3
10 reps
-
2
Single Arm Iso Row
3
10 reps
-
3
Reverse Lunge (Barbell)
3
10 reps
-
4
Hip Thrust (Band)
3
10 reps
-
5
Single Leg Romanian Deadlift
3
10 reps
-
6
Dead Bug
3
10 reps
-
7
Dynamic Side Plank
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Reverse Lunge (Barbell)
3
8 reps
-
4
Deadlift (Barbell)
3
10 reps
-
5
Abs Crunch (Weighted)
3
12 reps
-
6
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Snatch
4
6 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Box Jump
4
5 reps
-
4
Trap Bar Deadlift
4
5 reps
-
5
Broad Jump
4
3 reps
-
6
Pike Push Up
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Snatch
4
6 reps
-
2
Bent Over Row (Barbell)
4
6 reps
-
3
Box Jump
4
5 reps
-
4
Trap Bar Deadlift
4
5 reps
-
5
Broad Jump
4
3 reps
-
6
Pike Push Up
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Lying Reverse Fly
2
12 reps
-
3
Reverse Lunge (Barbell)
2
12 reps
-
4
Single Leg Hip Thrust
2
12 reps
-
5
Hanging Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Lying Reverse Fly
2
12 reps
-
3
Reverse Lunge (Barbell)
2
12 reps
-
4
Single Leg Hip Thrust
2
12 reps
-
5
Hanging Leg Raise
2
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Squat (Barbell)
3 Sets
10 Reps
-
4
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
5
Step-Up (Weighted)
3 Sets
10 Reps
-
6
Plank
3 Sets
1 mins
-
7
Side Plank
3 Sets
0.5 mins
-
Day 2
1
Bicep Curl To Overhead Press
3 Sets
10 Reps
-
2
Single Arm Iso Row
3 Sets
10 Reps
-
3
Reverse Lunge (Barbell)
3 Sets
10 Reps
-
4
Hip Thrust (Band)
3 Sets
10 Reps
-
5
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
6
Dead Bug
3 Sets
10 Reps
-
7
Dynamic Side Plank
3 Sets
15 Reps
-