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Trail Run Gym

by Sam M.
1 athletes joined

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
    Jul 29, 2025 03:10

Summary

Transform your fitness routine with the **Trail Run Gym** program, a dynamic 8-week journey designed to build strength and endurance for trail running enthusiasts. Committing just two days a week, you'll engage in a variety of exercises, including barbell bench presses, pull-ups, and squats, tailored to enhance your performance on the trails. This program is perfect for those looking to boost their overall fitness while preparing for outdoor adventures. Get ready to elevate your workouts and conquer the trails with confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Quadriceps
15.2%
Abs
13.9%
Hamstrings
9.5%
Upper Back
7.8%
Lats
7.3%
Chest
5.4%
Triceps
4.8%
Front Delts
4.3%
Lower Back
3.7%
Biceps
3.2%
Other
2.9%
Adductors
2.2%
Middle Delts
1.4%
Calves
1.2%
Stretching
1.1%
Rear Delts
0.7%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
-