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HMXC and Distance Track Workout

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36 athletes joined

Program Description

This is a weight training program for high school distance runners during the first eight weeks of the in-season track and field.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 17, 2025 11:29
  • Last Edited
    Sep 17, 2025 01:43

Summary

Unlock your potential with the HMXC and Distance Track Workout, a comprehensive 8-week program designed to elevate your strength and endurance. Committing just three days a week, you'll engage in targeted lower and upper body workouts, complemented by dynamic plyometric sessions that enhance explosive power. Each workout is crafted to challenge your limits, utilizing a full gym setup for maximum versatility. Prepare to transform your fitness journey and achieve your goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.1%
Hamstrings
14%
Glutes
12.4%
Chest
9.7%
Abs
8.1%
Other
8.1%
Triceps
8.1%
Front Delts
4.8%
Calves
3.8%
Lower Back
3.8%
Biceps
3.8%
Lats
2.7%
Upper Back
2.2%
Adductors
2.2%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 9
2
Lunge (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Glute Bridge (Bodyweight)
3
15-20 reps
RPE 7
5
Leg Extension
3
8-10 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Seated Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
4
Dip (Bodyweight)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
8-10 reps
RPE 7
2
Box Jump
3
5-8 reps
RPE 7
3
Jump Switch Lunge
3
8-10 reps
RPE 7
4
Jump Rope
3
1 mins
RPE 7
5
Burpee
3
8-10 reps
RPE 8
6
Plank
3
1 mins
RPE 7
7
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 7
8
Push Up
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
3 Sets
8-10 Reps
@9
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Glute Bridge (Bodyweight)
3 Sets
15-20 Reps
@7
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Seated Hamstring Curl
3 Sets
8-10 Reps
@9
7
Seated Calf Raise
3 Sets
8-10 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8
4
Dip (Bodyweight)
3 Sets
10 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
Day 3
1
Jump Squat
3 Sets
8-10 Reps
@7
2
Box Jump
3 Sets
5-8 Reps
@7
3
Jump Switch Lunge
3 Sets
8-10 Reps
@7
4
Jump Rope
3 Sets
1 mins
@7
5
Burpee
3 Sets
8-10 Reps
@8
6
Plank
3 Sets
1 mins
@7
7
Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
@7
8
Push Up
3 Sets
AMRAP
@10