Runners 2-Day Full Body Program

by Adam Fox
6 athletes joined

Program Description

2 day full body program aimed at improving strength while including some injury prevention exercises for endurance runners

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 11, 2025 08:45
  • Last Edited
    Jun 30, 2025 09:44

Summary

Unleash your potential with the Runners 2-Day Full Body Program, a 6-week training plan designed for those looking to build strength and endurance without overwhelming their schedule. With just two days of focused workouts each week, you’ll engage in high-intensity supersets that target all major muscle groups, ensuring a balanced approach to fitness. This program combines essential lifts like squats, bench presses, and deadlifts with dynamic movements to enhance your running performance. Perfect for gym-goers ready to elevate their training while maintaining a manageable routine!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Lat Pulldown
3
8 reps
RPE 8
2B
Leg Curl
3
8 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 7
5
Short-Lever Copenhagen
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Lat Pulldown
3
8 reps
RPE 8
2B
Leg Curl
3
8 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 7
5
Short-Lever Copenhagen
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Lat Pulldown
3
8 reps
RPE 8
2B
Leg Curl
3
8 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 7
5
Short-Lever Copenhagen
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Lat Pulldown
3
8 reps
RPE 8
2B
Leg Curl
3
8 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 7
5
Short-Lever Copenhagen
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Lat Pulldown
3
8 reps
RPE 8
2B
Leg Curl
3
8 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 7
5
Short-Lever Copenhagen
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Lat Pulldown
3
8 reps
RPE 8
2B
Leg Curl
3
8 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 7
5
Short-Lever Copenhagen
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2A
Pull-Up (Band)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Calf Raise (Leg Press)
3
12 reps
RPE 7
3B
Bayesian Curl
3
10 reps
RPE 8
3C
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2A
Pull-Up (Band)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Calf Raise (Leg Press)
3
12 reps
RPE 7
3B
Bayesian Curl
3
10 reps
RPE 8
3C
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2A
Pull-Up (Band)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Calf Raise (Leg Press)
3
12 reps
RPE 7
3B
Bayesian Curl
3
10 reps
RPE 8
3C
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2A
Pull-Up (Band)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Calf Raise (Leg Press)
3
12 reps
RPE 7
3B
Bayesian Curl
3
10 reps
RPE 8
3C
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2A
Pull-Up (Band)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Calf Raise (Leg Press)
3
12 reps
RPE 7
3B
Bayesian Curl
3
10 reps
RPE 8
3C
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
RPE 8
1B
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2A
Pull-Up (Band)
3
8 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3A
Calf Raise (Leg Press)
3
12 reps
RPE 7
3B
Bayesian Curl
3
10 reps
RPE 8
3C
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
5 Reps
@8
1B
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2A
Lat Pulldown
3 Sets
8 Reps
@8
2B
Leg Curl
3 Sets
8 Reps
@8
3A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3B
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
12 Reps
@7
5
Short-Lever Copenhagen
2 Sets
6 Reps
@7
Day 2
1A
Bench Press (Barbell)
3 Sets
5 Reps
@8
1B
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
2A
Pull-Up (Band)
3 Sets
8 Reps
@8
2B
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3A
Calf Raise (Leg Press)
3 Sets
12 Reps
@7
3B
Bayesian Curl
3 Sets
10 Reps
@8
3C
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8