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BoostcampPNG

Sub1 10km 2026 PR Breaker

by Ken Limz

Program Description

Lift Good Run Better

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 05, 2026 06:00
  • Last Edited
    Jan 05, 2026 06:59
Muscle Engagement
Front
Back
MuscleSet
Abs
20.4%
Hamstrings
11.2%
Quadriceps
10.9%
Glutes
9.2%
Lats
7.1%
Upper Back
7.1%
Triceps
5.9%
Front Delts
5.9%
Lower Back
3.7%
Calves
3.7%
Biceps
3.5%
Other
3.4%
Middle Delts
3%
Chest
2.9%
Forearms
2.1%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
4
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
2
10-15 reps
RPE 6
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 7
4
Chin-Up (Assisted)
4
8-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
6
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Plank
3
1 mins
RPE 6
4
Side Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Plank
3
1 mins
RPE 6
4
Side Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Plank
3
1 mins
RPE 6
4
Side Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Pull-Up (Assisted)
4
8-12 reps
RPE 8
3
Plank
3
1 mins
RPE 6
4
Side Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Leg Raise (Captain's Chair)
4
8-12 reps
RPE 7
3
Russian Twist
4
8-12 reps
RPE 7
4
Run
1
45-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Single-Leg Leg Curl
3
15-20 reps
RPE 6
5
Seated Calf Raise
3
15 reps
RPE 8
6
Pogo Hop
3
10-15 reps
RPE 6
7
Plank
3
1 mins
RPE 6
8
Side Plank
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Single-Leg Leg Curl
3
15-20 reps
RPE 6
5
Seated Calf Raise
3
15 reps
RPE 8
6
Pogo Hop
3
10-15 reps
RPE 6
7
Plank
3
1 mins
RPE 6
8
Side Plank
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Single-Leg Leg Curl
3
15-20 reps
RPE 6
5
Seated Calf Raise
3
15 reps
RPE 8
6
Pogo Hop
3
10-15 reps
RPE 6
7
Plank
3
1 mins
RPE 6
8
Side Plank
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Single-Leg Leg Curl
3
15-20 reps
RPE 6
5
Seated Calf Raise
3
15 reps
RPE 8
6
Pogo Hop
3
10-15 reps
RPE 6
7
Plank
3
1 mins
RPE 6
8
Side Plank
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Plank
3
1 mins
RPE 6
3
Side Plank
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Plank
3
1 mins
RPE 6
3
Side Plank
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Plank
3
1 mins
RPE 6
3
Side Plank
3
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-70 mins
RPE 8
2
Plank
3
1 mins
RPE 6
3
Side Plank
3
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Single-Leg Leg Curl
3
15-20 reps
RPE 6
5
Seated Calf Raise
3
15 reps
RPE 8
6
Pogo Hop
3
10-15 reps
RPE 6
7
Plank
3
1 mins
RPE 6
8
Side Plank
3
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Single-Leg Leg Curl
3
15-20 reps
RPE 6
5
Seated Calf Raise
3
15 reps
RPE 8
6
Pogo Hop
3
10-15 reps
RPE 6
7
Plank
3
1 mins
RPE 6
8
Side Plank
3
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 6
3
Pull-Up (Assisted)
4
8-12 reps
RPE 6
4
Single-Leg Leg Curl
3
15-20 reps
RPE 6
5
Seated Calf Raise
3
15 reps
RPE 8
6
Pogo Hop
3
10-15 reps
RPE 6
7
Plank
3
1 mins
RPE 6
8
Side Plank
3
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Pogo Hop
1 Set
1 Set
10-15 Reps
10-15 Reps
@6
@6
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
6
Run
1 Set
35-45 mins
@6
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
2
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
3
Russian Twist
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
4
Run
1 Set
45-50 mins
@6
Day 3
1
Run
1 Set
50-70 mins
@8
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
3
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
4
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
@6
4
Single-Leg Leg Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6
@6
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Pogo Hop
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@6
@6
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
8
Side Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@6
@6
Day 5
1
Run
1 Set
60-90 mins
@7