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Running Strength

by Eduardo Sigaud

Program Description

Avoid injury and gain strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 28, 2025 02:27
  • Last Edited
    Sep 28, 2025 03:15
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
12.7%
Abs
12.7%
Hamstrings
12.1%
Lats
9.1%
Chest
9.1%
Upper Back
7.3%
Triceps
7.3%
Front Delts
5.5%
Lower Back
4.8%
Biceps
3.6%
Adductors
1.2%
Forearms
1.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
3A
Step-Up (Weighted)
3
12 reps
RPE 7
3B
Pull-Up (Bodyweight)
3
3 reps
RPE 9
3C
Push Up
3
12 reps
RPE 7
4
Side Plank
2
1 mins
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Zercher Squat (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7
3A
Step-Up (Weighted)
3 Sets
12 Reps
@7
3B
Pull-Up (Bodyweight)
3 Sets
3 Reps
@9
3C
Push Up
3 Sets
12 Reps
@7
4
Side Plank
2 Sets
1 mins
@7