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10k strength training program

by Ty H.
4.0
(1 rating)

Program Description

Chat gpt generated work out to do while training to run a 10k as fast as possible

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 02, 2025 01:44
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unlock your strength potential with this comprehensive 4-week program designed for serious lifters. Committing just three days a week, you'll engage in a variety of barbell and bodyweight exercises, including Tempo Squats, Bench Presses, and Chin-Ups, all aimed at building muscle and enhancing overall strength. With a focus on progressive overload and proper form, you’ll challenge your limits while developing a balanced physique. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
23.3%
Quadriceps
15%
Glutes
12.6%
Hamstrings
10.9%
Lower Back
6.4%
Lats
5.8%
Upper Back
5.8%
Triceps
3.8%
Front Delts
3.8%
Chest
3.2%
Middle Delts
3.2%
Stretching
3.2%
Adductors
2.4%
Biceps
0.6%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
3
5 reps
70%
3
Barbell Row
3
8 reps
70%
4
Hanging Leg Raise
3
12 reps
RPE 7-8
5
Wood Chop
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Deadlift (Barbell)
3
5 reps
75%
3
Barbell Row
3
8 reps
75%
4
Hanging Leg Raise
3
12 reps
RPE 7-8
5
Wood Chop
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
80%
3
Barbell Row
3
8 reps
80%
4
Hanging Leg Raise
3
12 reps
RPE 7-8
5
Wood Chop
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
65%
2
Deadlift (Barbell)
3
5 reps
65%
3
Barbell Row
3
8 reps
65%
4
Hanging Leg Raise
3
12 reps
RPE 7-8
5
Wood Chop
3
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
70%
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7-8
4
Plank (Weighted)
3
0.5 mins
RPE 7-8
5
Dead Bug
3
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
75%
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7-8
4
Plank (Weighted)
3
0.5 mins
RPE 7-8
5
Dead Bug
3
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
80%
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7-8
4
Plank (Weighted)
3
0.5 mins
RPE 7-8
5
Dead Bug
3
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
65%
3
Single Leg Romanian Deadlift
3
8 reps
RPE 7-8
4
Plank (Weighted)
3
0.5 mins
RPE 7-8
5
Dead Bug
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
6 reps
RPE 7-8
2
Bench Press (Barbell)
3
6-8 reps
70%
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7-8
4
Pallof Press
3
10 reps
RPE 7-8
5
Ab Wheel
3
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
6 reps
RPE 7-8
2
Bench Press (Barbell)
3
6-8 reps
75%
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7-8
4
Pallof Press
3
10 reps
RPE 7-8
5
Ab Wheel
3
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
6 reps
RPE 7-8
2
Bench Press (Barbell)
3
6-8 reps
80%
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7-8
4
Pallof Press
3
10 reps
RPE 7-8
5
Ab Wheel
3
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
6 reps
RPE 7-8
2
Bench Press (Barbell)
3
6-8 reps
65%
3
Chin-Up (Bodyweight)
3
8 reps
RPE 7-8
4
Pallof Press
3
10 reps
RPE 7-8
5
Ab Wheel
3
8-10 reps
RPE 7-8
Week 1
1 / 4 Weeks
Day 3
1
Tempo Squat (Barbell)
3 Sets
6 Reps
@7-8
2
Bench Press (Barbell)
3 Sets
6-8 Reps
70%
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@7-8
4
Pallof Press
3 Sets
10 Reps
@7-8
5
Ab Wheel
3 Sets
8-10 Reps
@7-8
Day 2
1
Front Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
70%
3
Single Leg Romanian Deadlift
3 Sets
8 Reps
@7-8
4
Plank (Weighted)
3 Sets
0.5 mins
@7-8
5
Dead Bug
3 Sets
12 Reps
@7-8
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Barbell Row
3 Sets
8 Reps
70%
4
Hanging Leg Raise
3 Sets
12 Reps
@7-8
5
Wood Chop
3 Sets
10 Reps
@7-8