Program Description
Three day PPL to complement three day running schedule
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedAug 25, 2024 08:21
- Last EditedJun 18, 2025 12:30

Summary
Transform your running game with this 8-week PPL (Push, Pull, Legs) program designed specifically for runners. Committing just three days per week, you'll build strength and endurance through a balanced mix of bodyweight exercises, barbell lifts, and machine work. Each session targets key muscle groups to enhance your running performance, improve stability, and reduce injury risk. Get ready to elevate your fitness and run stronger than ever!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
7
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 8
7
Shoulder Press (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
4
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
5
Leg Raise (Captain's Chair)
1
1
12 reps
10 reps
RPE 6
RPE 7
6
Walking Lunge
1
1
1 mins
1 mins
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
-
2
Deadlift (Barbell)
1
-
3
Lat Pulldown
1
-
4
Barbell Row
2
-
5A
Lateral Raise (Dumbbell)
1
-
5B
Tricep Pushdown (Cable)
1
-
6A
Lateral Raise (Dumbbell)
1
-
6B
Skull Crusher
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
1
1
12 reps
5 reps
5 reps
1 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
6A
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 8
6B
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Hip Abductor (Machine)
3
-
4
Standing Calf Raise
3
-
5
Leg Raise (Captain's Chair)
1
-
6
Walking Lunge
1
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@7.5
@7.5
2
Bench Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@8
3
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@6
@7
@8
4
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
6
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
7
Wrist Curls1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7
@8
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
1 Reps
@6
@7
@7.5
@8.5
2
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
@6
@7
@8
3
Hip Abductor (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
4
Standing Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
5
Leg Raise (Captain's Chair)1 Set
1 Set
12 Reps
10 Reps
@6
@7
6
Walking Lunge1 Set
1 Set
1 mins
1 mins
@7
@7.5
Day 3
1
Pull-Up (Assisted)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@6
@7
@8
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
5 Reps
5 Reps
1 Reps
@6
@7
@7.5
@8
3
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
4
Barbell Row1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
5A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
6A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@8
6B
Skull Crusher1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@7.5