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Home Gym Training for Runners

by Steve-o

Program Description

Home gym training to compliment running

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Strength
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 17, 2026 05:39
  • Last Edited
    Mar 17, 2026 06:43
Muscle Engagement
Front
Back
MuscleSet
Lats
14%
Upper Back
14%
Abs
12.8%
Quadriceps
12.5%
Hamstrings
10.5%
Glutes
10.5%
Biceps
6.2%
Triceps
5.4%
Front Delts
4.3%
Middle Delts
3.1%
Lower Back
2.7%
Forearms
1.6%
Other
1.6%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
-
2
Single Arm Row (Dumbbell)
4
10 reps
-
3
Hammer Curl (Dumbbell)
4
12 reps
-
4
Supinated Row (Dumbbell)
4
12 reps
-
5
Bosu Plank
3
0.5 mins
-
6
Renegade Row
3
8 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Bosu Goblet Squat
3
12 reps
-
4
Single Leg Romanian Deadlift
3
8 reps
-
5
Calf Raise (Dumbbell)
3
12 reps
-
6
Bosu Hip Thrust
2
15 reps
-
7
Lateral Lunge (Weighted)
2
10 reps
-
8
Bosu Later Step-Up
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bosu Plank Shoulder Taps
2
10 reps
-
2
Bosu Push-Up
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
10 reps
-
4
Bosu Offset Renegade Row (Dumbbell)
3
8 reps
-
5
Combo Shoulder Raise (Dumbbell)
3
15 reps
-
6
French Press
3
12 reps
-
7
Cuban Press (Dumbbell)
3
10 reps
-
8
Bent Over Face Pull (Dumbbell)
3
15 reps
-
9
Bosu Push-Up With T-Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bosu Squat Balance Hold
2
0.5 mins
-
2
Jumping Jack
2
0.5 mins
-
3
Thruster (Dumbbell)
4
10 reps
-
4
Renegade Row
4
8 reps
-
5
Reverse Lunge To Press (Dumbbell)
4
8 reps
-
6
Bosu Burpee
4
8 reps
-
7
Single-Leg Deadlift To Row (Dumbbell)
4
8 reps
-
8
Kettlebell Swing
3
0.5 mins
-
9
Mountain Climber
3
0.5 mins
-
10
Scapular Pull-Up
3
0.5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Band)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Supinated Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Bosu Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
6
Renegade Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Bosu Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Calf Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Bosu Hip Thrust
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Lateral Lunge (Weighted)
1 Set
1 Set
10 Reps
10 Reps
-
-
8
Bosu Later Step-Up
1 Set
1 Set
12 Reps
12 Reps
-
-
Day 3
1
Bosu Plank Shoulder Taps
1 Set
1 Set
10 Reps
10 Reps
-
-
2
Bosu Push-Up
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Bosu Offset Renegade Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Combo Shoulder Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
French Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Cuban Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Bent Over Face Pull (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Bosu Push-Up With T-Rotation
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Bosu Squat Balance Hold
1 Set
1 Set
0.5 mins
0.5 mins
-
-
2
Jumping Jack
1 Set
1 Set
0.5 mins
0.5 mins
-
-
3
Thruster (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Renegade Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Reverse Lunge To Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Bosu Burpee
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Single-Leg Deadlift To Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
8
Kettlebell Swing
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
9
Mountain Climber
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
10
Scapular Pull-Up
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-