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Yoked Runner

by D2
1 athletes joined

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
    Jun 18, 2025 11:58

Summary

Transform your fitness journey with the Yoked Runner program, a comprehensive 4-week training plan designed to enhance your strength and endurance. Committed to three days a week, you'll engage in a blend of barbell and machine exercises, including squats, deadlifts, and lunges, targeting key muscle groups for a balanced physique. This program not only builds muscle but also boosts your running performance, making it perfect for athletes and fitness enthusiasts alike. Get ready to push your limits and achieve your goals with focused workouts that deliver results!
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4.8 Stars with 10, 000+ Ratings
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
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
-