Running workout routine.

by Samuel H.

Program Description

Elevate your cardio game with this 8-week running workout routine

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jan 05, 2026 09:18
Last Edited
Jan 05, 2026 09:20

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

26.9%

Glutes

26.9%

Quadriceps

26.9%

Abs

11.5%

Lower Back

7.7%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

3

12 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Extension

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 2

1

Deadlift (Barbell)

3

6 reps

-

2A

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

2B

Step-Up (Weighted)

3

6 reps

-

3

Hip Thrust (Barbell)

3

12 reps

-

4

Leg Curl

3

12 reps

-

Day 1

1

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

2A

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

-

-

-

2B

Step-Up (Weighted)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

-

-

-

3

Hip Thrust (Barbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

4

Leg Extension

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

-

-

-

2A

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

-

-

-

2B

Step-Up (Weighted)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

-

-

-

3

Hip Thrust (Barbell)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

4

Leg Curl

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-