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Running strength - program 1

by Alice T.
3 athletes joined

Program Description

Basic strength program for runners

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2025 03:40
  • Last Edited
    Jul 14, 2025 04:42

Summary

Transform your running game with this comprehensive 6-week strength program designed specifically for runners. Committing just two days a week, you'll engage in targeted exercises like the Chest Press, Pull-Ups, and Squat to Press, focusing on building strength in key muscle groups to enhance your performance and prevent injuries. Each session combines machine, dumbbell, and bodyweight movements to ensure a balanced approach to strength training. Get ready to elevate your running with a stronger, more resilient body!
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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
1
Chest Press (Machine)
3
-
2
Pull-Up (Assisted)
2
-
3
Squat to Press (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hamstring Curl
3
-
6
Hanging Leg Raise
2
-
7
Glute Bridge (Barbell)
3
-
8
Lateral Lunge (Weighted)
3
-
9
Lat Pulldown
3
-
10
Side Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Pull-Up (Assisted)
2
-
3
Squat to Press (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hamstring Curl
3
-
6
Hanging Leg Raise
2
-
7
Glute Bridge (Barbell)
3
-
8
Lateral Lunge (Weighted)
3
-
9
Lat Pulldown
3
-
10
Side Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Pull-Up (Assisted)
2
-
3
Squat to Press (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hamstring Curl
3
-
6
Hanging Leg Raise
2
-
7
Glute Bridge (Barbell)
3
-
8
Lateral Lunge (Weighted)
3
-
9
Lat Pulldown
3
-
10
Side Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Pull-Up (Assisted)
2
-
3
Squat to Press (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hamstring Curl
3
-
6
Hanging Leg Raise
2
-
7
Glute Bridge (Barbell)
3
-
8
Lateral Lunge (Weighted)
3
-
9
Lat Pulldown
3
-
10
Side Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Pull-Up (Assisted)
2
-
3
Squat to Press (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hamstring Curl
3
-
6
Hanging Leg Raise
2
-
7
Glute Bridge (Barbell)
3
-
8
Lateral Lunge (Weighted)
3
-
9
Lat Pulldown
3
-
10
Side Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
Pull-Up (Assisted)
2
-
3
Squat to Press (Dumbbell)
3
-
4
Glute Kickback (Cable)
3
-
5
Hamstring Curl
3
-
6
Hanging Leg Raise
2
-
7
Glute Bridge (Barbell)
3
-
8
Lateral Lunge (Weighted)
3
-
9
Lat Pulldown
3
-
10
Side Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
-
2
Bent Over Row (Dumbbell)
4
-
3
Goblet Squat
3
-
4
Box Jump
2
-
5
Romanian Deadlift (Barbell)
3
-
6
Reverse Lunge (Dumbbell)
2
-
7
Reverse Plank
1
-
8
Hip Adductor (Machine)
3
-
9
Hip Abductor (Machine)
3
-
10
Lat Pulldown
3
-
11
Back Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
-
2
Bent Over Row (Dumbbell)
4
-
3
Goblet Squat
3
-
4
Box Jump
2
-
5
Romanian Deadlift (Barbell)
3
-
6
Reverse Lunge (Dumbbell)
2
-
7
Reverse Plank
1
-
8
Hip Adductor (Machine)
3
-
9
Hip Abductor (Machine)
3
-
10
Lat Pulldown
3
-
11
Back Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
-
2
Bent Over Row (Dumbbell)
4
-
3
Goblet Squat
3
-
4
Box Jump
2
-
5
Romanian Deadlift (Barbell)
3
-
6
Reverse Lunge (Dumbbell)
2
-
7
Reverse Plank
1
-
8
Hip Adductor (Machine)
3
-
9
Hip Abductor (Machine)
3
-
10
Lat Pulldown
3
-
11
Back Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
-
2
Bent Over Row (Dumbbell)
4
-
3
Goblet Squat
3
-
4
Box Jump
2
-
5
Romanian Deadlift (Barbell)
3
-
6
Reverse Lunge (Dumbbell)
2
-
7
Reverse Plank
1
-
8
Hip Adductor (Machine)
3
-
9
Hip Abductor (Machine)
3
-
10
Lat Pulldown
3
-
11
Back Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
-
2
Bent Over Row (Dumbbell)
4
-
3
Goblet Squat
3
-
4
Box Jump
2
-
5
Romanian Deadlift (Barbell)
3
-
6
Reverse Lunge (Dumbbell)
2
-
7
Reverse Plank
1
-
8
Hip Adductor (Machine)
3
-
9
Hip Abductor (Machine)
3
-
10
Lat Pulldown
3
-
11
Back Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
-
2
Bent Over Row (Dumbbell)
4
-
3
Goblet Squat
3
-
4
Box Jump
2
-
5
Romanian Deadlift (Barbell)
3
-
6
Reverse Lunge (Dumbbell)
2
-
7
Reverse Plank
1
-
8
Hip Adductor (Machine)
3
-
9
Hip Abductor (Machine)
3
-
10
Lat Pulldown
3
-
11
Back Extension
3
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
-
2
Pull-Up (Assisted)
2 Sets
-
3
Squat to Press (Dumbbell)
3 Sets
-
4
Glute Kickback (Cable)
3 Sets
-
5
Hamstring Curl
3 Sets
-
6
Hanging Leg Raise
2 Sets
-
7
Glute Bridge (Barbell)
3 Sets
-
8
Lateral Lunge (Weighted)
3 Sets
-
9
Lat Pulldown
3 Sets
-
10
Side Plank
2 Sets
-
Day 2
1
Kettlebell Clean and Press
2 Sets
-
2
Bent Over Row (Dumbbell)
4 Sets
-
3
Goblet Squat
3 Sets
-
4
Box Jump
2 Sets
-
5
Romanian Deadlift (Barbell)
3 Sets
-
6
Reverse Lunge (Dumbbell)
2 Sets
-
7
Reverse Plank
1 Set
-
8
Hip Adductor (Machine)
3 Sets
-
9
Hip Abductor (Machine)
3 Sets
-
10
Lat Pulldown
3 Sets
-
11
Back Extension
3 Sets
-