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Climbing + Running Strength

by Tej Carbone
3 athletes joined

Program Description

A 12-week machine-based strength plan to support rock climbing and half marathon training. Focuses on upper-body pulling strength, shoulder stability, and antagonist balance. Schedule: Run 4x/week, climb 2x/week, lift 2x/week.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 04:16
  • Last Edited
    Oct 29, 2025 08:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.1%
Lats
14.2%
Biceps
10.8%
Forearms
10.4%
Triceps
8.7%
Chest
8.5%
Abs
8.5%
Rear Delts
7.7%
Front Delts
7.2%
Middle Delts
4.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
7 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Dead Hang
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
7 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Dead Hang
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
7 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Dead Hang
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
7 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
7
Dead Hang
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
RPE 8
2
Seated Row (Machine)
4
6 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10 reps
RPE 8
5
Tricep Extension (Machine)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
7
Dead Hang
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
RPE 8
2
Seated Row (Machine)
4
6 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10 reps
RPE 8
5
Tricep Extension (Machine)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
7
Dead Hang
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
RPE 8
2
Seated Row (Machine)
4
6 reps
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10 reps
RPE 8
5
Tricep Extension (Machine)
3
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
7
Dead Hang
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
RPE 5
2
Seated Row (Machine)
4
6 reps
RPE 5
3
Chest Press (Machine)
3
8 reps
RPE 5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 5
5
Tricep Extension (Machine)
3
8 reps
RPE 5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 5
7
Dead Hang
4
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 7
2
Seated Row (Machine)
3
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Dead Hang
3
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 7
2
Seated Row (Machine)
3
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Dead Hang
3
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 7
2
Seated Row (Machine)
3
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Dead Hang
3
45 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6 reps
RPE 7
2
Seated Row (Machine)
3
8 reps
RPE 7
3
Chest Press (Machine)
3
10 reps
RPE 7
4
Rear Delt Fly (Machine)
3
12 reps
RPE 7
5
Tricep Extension (Machine)
3
10 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
7
Dead Hang
3
45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
12 reps
RPE 7
7
Wrist Curls
2
12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
12 reps
RPE 7
7
Wrist Curls
2
12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
12 reps
RPE 7
7
Wrist Curls
2
12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
12 reps
RPE 7
7
Wrist Curls
2
12 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Bicep Curl (Machine)
4
8 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Wrist Curls
2
12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Bicep Curl (Machine)
4
8 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Wrist Curls
2
12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8
2
Shoulder Press (Machine)
4
8 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Bicep Curl (Machine)
4
8 reps
RPE 8
6
Abs Crunch (Machine)
3
12 reps
RPE 8
7
Wrist Curls
2
12 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 5
2
Shoulder Press (Machine)
4
8 reps
RPE 5
3
Chest Fly (Machine)
3
10 reps
RPE 5
4
Face Pull
3
12 reps
RPE 5
5
Bicep Curl (Machine)
4
8 reps
RPE 5
6
Abs Crunch (Machine)
3
12 reps
RPE 5
7
Wrist Curls
2
12 reps
RPE 5
8
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Wrist Curls
2
15 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Wrist Curls
2
15 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Wrist Curls
2
15 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Machine)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Wrist Curls
2
15 reps
RPE 7
8
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
@7
@7
@7
@7
2
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Dead Hang
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
-
-
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Wrist Curls
1 Set
1 Set
12 Reps
12 Reps
@7
@7
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7