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Yoked Runner

by D2

Program Description

Bodybuilding style whilst building strength for running

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 15, 2025 08:54
  • Last Edited
    Apr 15, 2025 09:27
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Reverse Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Reverse Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Reverse Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Reverse Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
7
Hanging Leg Raise
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Seated Calf Raise
3
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Seated Calf Raise
3
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Seated Calf Raise
3
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Seated Calf Raise
3
12 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Bicep Curl (Barbell)
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Cable Crunch
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Bicep Curl (Barbell)
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Cable Crunch
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Bicep Curl (Barbell)
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Cable Crunch
3
-
7
Hanging Leg Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Bicep Curl (Barbell)
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
6
Cable Crunch
3
-
7
Hanging Leg Raise
3
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@7.5
2
Reverse Lunge (Barbell)
3 Sets
8 Reps
@7
3
Leg Curl
3 Sets
12 Reps
@6
4
Chest Press (Machine)
3 Sets
10 Reps
@7.5
5
Lat Pulldown
3 Sets
10 Reps
@7.5
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
7
Hanging Leg Raise
5 Sets
-
Day 2
1
Trap Bar Deadlift
3 Sets
5 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7.5
3
Seated Calf Raise
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Barbell Row
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
4
Seated Dip (Machine)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
-
7
Hanging Leg Raise
3 Sets
-