Program Description
To improve run time and improve muscular strength.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2024 02:17
- Last EditedOct 31, 2024 11:49
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Dip (Bodyweight)
4
3
Pull-Up (Band)
4
4
Bent Over Row (Barbell)
4
5
Seated Overhead Press (Barbell)
4
6
Skull Crusher (Barbell)
4
7
Bicep Curl (Barbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
5
2
Trap Bar Deadlift
4
3
Hip Thrust (Barbell)
4
4
Romanian Deadlift (Barbell)
4
5
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
2
Lying Leg Raise
5
3
Plank
5
4
Run
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
2
Lateral Raise (Dumbbell)
4
3
Rear Delt Fly (Dumbbell)
4
4
Tricep Kickback
4
5
Single Arm Overhead Tricep Extension
4
6
Incline Curl (Dumbbell)
4
7
Concentration Curl
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
4
2
Lunge (Bodyweight)
4
3
Single Leg Hip Thrust
4
4
Single Leg Deadlift
4
Week 1
1 / 4 Weeks
Day 3
1
Sit Up5 Sets
2
Lying Leg Raise5 Sets
3
Plank5 Sets
4
Run1 Set
Day 1
1
Bench Press (Barbell)4 Sets
2
Dip (Bodyweight)4 Sets
3
Pull-Up (Band)4 Sets
4
Bent Over Row (Barbell)4 Sets
5
Seated Overhead Press (Barbell)4 Sets
6
Skull Crusher (Barbell)4 Sets
7
Bicep Curl (Barbell)4 Sets
Day 2
1
Squat (Bodyweight)5 Sets
2
Trap Bar Deadlift4 Sets
3
Hip Thrust (Barbell)4 Sets
4
Romanian Deadlift (Barbell)4 Sets
5
Standing Calf Raise4 Sets
Day 4
1
Chest Fly (Dumbbell)4 Sets
2
Lateral Raise (Dumbbell)4 Sets
3
Rear Delt Fly (Dumbbell)4 Sets
4
Tricep Kickback4 Sets
5
Single Arm Overhead Tricep Extension4 Sets
6
Incline Curl (Dumbbell)4 Sets
7
Concentration Curl4 Sets
Day 5
1
Split Squat (Bodyweight)4 Sets
2
Lunge (Bodyweight)4 Sets
3
Single Leg Hip Thrust4 Sets
4
Single Leg Deadlift4 Sets