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Strength training and running

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Program Description

nsnsnjes

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 09, 2026 03:36
  • Last Edited
    Jan 13, 2026 12:45
Muscle Engagement
Front
Back
MuscleSet
Abs
23.2%
Glutes
11.5%
Hamstrings
10.6%
Quadriceps
8.2%
Triceps
8.2%
Biceps
5.9%
Upper Back
5.6%
Lats
4.7%
Lower Back
4.4%
Adductors
4.4%
Chest
3.5%
Front Delts
2.6%
Abductors
2.4%
Forearms
1.8%
Rear Delts
1.8%
Other
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 7
2
Hip Abductor (Machine)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
3
10 reps
RPE 8
7
Plank
3
1 mins
RPE 8
8
Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 7
2
Hip Abductor (Machine)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
3
10 reps
RPE 8
7
Plank
3
1 mins
RPE 8
8
Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 7
2
Hip Abductor (Machine)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
3
10 reps
RPE 8
7
Plank
3
1 mins
RPE 8
8
Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 7
2
Hip Abductor (Machine)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
3
10 reps
RPE 8
7
Plank
3
1 mins
RPE 8
8
Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 7
2
Hip Abductor (Machine)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
6
Russian Twist (Dumbbell)
3
10 reps
RPE 8
7
Plank
3
1 mins
RPE 8
8
Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Back Extension
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Russian Twist (Dumbbell)
3
8 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Back Extension
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Russian Twist (Dumbbell)
3
8 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Back Extension
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Russian Twist (Dumbbell)
3
8 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Back Extension
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Russian Twist (Dumbbell)
3
8 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Bicep Curl (Dumbbell)
3
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Back Extension
4
10 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
4
10 reps
-
7
Russian Twist (Dumbbell)
3
8 reps
-
8
Leg Raise (Captain's Chair)
3
10 reps
-
9
Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
10 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
4
10 reps
-
8
Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
10 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
4
10 reps
-
8
Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
10 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
4
10 reps
-
8
Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
10 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
4
10 reps
-
8
Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
8 reps
-
2
Chest Fly (Machine)
3
8 reps
-
3
Tricep Extension (Dumbbell)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
4
10 reps
-
5
Chest Press (Machine)
3
8 reps
-
6
Russian Twist (Dumbbell)
4
10 reps
-
7
Leg Raise (Captain's Chair)
4
10 reps
-
8
Abs Crunch (Bodyweight)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
-
2
Goblet Squat
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Adductor (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
-
2
Goblet Squat
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Adductor (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
-
2
Goblet Squat
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Adductor (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
-
2
Goblet Squat
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Adductor (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
-
2
Goblet Squat
4
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Hip Adductor (Machine)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
2
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
2
20 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
8 Reps
@7
2
Hip Abductor (Machine)
4 Sets
8 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@6.5
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@7.5
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@8
7
Plank
3 Sets
1 mins
@8
8
Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
4
Back Extension
4 Sets
10 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Seated Row (Cable)
4 Sets
10 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
8 Reps
-
8
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
9
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
Day 3
1
Tricep Pushdown (Cable)
4 Sets
8 Reps
-
2
Chest Fly (Machine)
3 Sets
8 Reps
-
3
Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
-
5
Chest Press (Machine)
3 Sets
8 Reps
-
6
Russian Twist (Dumbbell)
4 Sets
10 Reps
-
7
Leg Raise (Captain's Chair)
4 Sets
10 Reps
-
8
Abs Crunch (Bodyweight)
4 Sets
10 Reps
-
Day 4
1
Leg Curl
4 Sets
8 Reps
-
2
Goblet Squat
4 Sets
8 Reps
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Hip Adductor (Machine)
4 Sets
8 Reps
-
Day 5
1
Run
2 Sets
20 mins
-