Program Description
Elevate your endurance and strength with the Running/Climbing Support program, designed to enhance your performance over 6 weeks. Committing just 2 days a week, you'll engage in targeted workouts that build the stamina and muscular power essential for both running and climbing. This program focuses on functional movements and conditioning, ensuring you maximize your potential on the trails and crags. Get ready to conquer new heights and distances!
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedMar 02, 2026 01:14
- Last EditedMar 02, 2026 01:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.8%
Hamstrings
12.3%
Quadriceps
11.8%
Upper Back
11.8%
Lats
8.9%
Chest
6.9%
Front Delts
6.9%
Triceps
6.9%
Abs
5.9%
Lower Back
4.9%
Biceps
4.4%
Stretching
3.9%
Rear Delts
1.5%
Other
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
5 reps
-
1B
Side Leg Swings
1
5 reps
-
1C
Thoracic Extension Stretch
1
5 reps
-
1D
Cat Cow Stretch
1
5 reps
-
2A
Front Squat (Barbell)
3
5 reps
RPE 7-8
2B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-8
3B
Lat Pulldown
3
8 reps
RPE 7-8
4A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 5-6
4B
Standing Cable Anti-Rotation Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
5 reps
-
1B
Side Leg Swings
1
5 reps
-
1C
Thoracic Extension Stretch
1
5 reps
-
1D
Cat Cow Stretch
1
5 reps
-
2A
Front Squat (Barbell)
3
5 reps
RPE 7-8
2B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-8
3B
Lat Pulldown
3
8 reps
RPE 7-8
4A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 5-6
4B
Standing Cable Anti-Rotation Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
5 reps
-
1B
Side Leg Swings
1
5 reps
-
1C
Thoracic Extension Stretch
1
5 reps
-
1D
Cat Cow Stretch
1
5 reps
-
2A
Front Squat (Barbell)
3
5 reps
RPE 7-8
2B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-8
3B
Lat Pulldown
3
8 reps
RPE 7-8
4A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 5-6
4B
Standing Cable Anti-Rotation Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
5 reps
-
1B
Side Leg Swings
1
5 reps
-
1C
Thoracic Extension Stretch
1
5 reps
-
1D
Cat Cow Stretch
1
5 reps
-
2A
Front Squat (Barbell)
3
5 reps
RPE 7-8
2B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-8
3B
Lat Pulldown
3
8 reps
RPE 7-8
4A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 5-6
4B
Standing Cable Anti-Rotation Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
5 reps
-
1B
Side Leg Swings
1
5 reps
-
1C
Thoracic Extension Stretch
1
5 reps
-
1D
Cat Cow Stretch
1
5 reps
-
2A
Front Squat (Barbell)
3
5 reps
RPE 7-8
2B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-8
3B
Lat Pulldown
3
8 reps
RPE 7-8
4A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 5-6
4B
Standing Cable Anti-Rotation Hold
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Bodyweight)
1
5 reps
-
1B
Side Leg Swings
1
5 reps
-
1C
Thoracic Extension Stretch
1
5 reps
-
1D
Cat Cow Stretch
1
5 reps
-
2A
Front Squat (Barbell)
3
5 reps
RPE 7-8
2B
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-8
3B
Lat Pulldown
3
8 reps
RPE 7-8
4A
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 5-6
4B
Standing Cable Anti-Rotation Hold
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Circles
1
10 reps
-
1B
Side Leg Swings
1
10 reps
-
1C
Cat Cow and T-Spine Rotation
1
10 reps
-
1D
Push Up
1
5 reps
-
2A
Deadlift (Barbell)
3
6 reps
RPE 7-8
2B
Single Arm High Row (Cable)
3
8 reps
RPE 7-8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
3B
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4A
Plank with Shoulder Taps
3
15 reps
RPE 7-8
4B
Face Pull
3
12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Circles
1
10 reps
-
1B
Side Leg Swings
1
10 reps
-
1C
Cat Cow and T-Spine Rotation
1
10 reps
-
1D
Push Up
1
5 reps
-
2A
Deadlift (Barbell)
3
6 reps
RPE 7-8
2B
Single Arm High Row (Cable)
3
8 reps
RPE 7-8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
3B
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4A
Plank with Shoulder Taps
3
15 reps
RPE 7-8
4B
Face Pull
3
12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Circles
1
10 reps
-
1B
Side Leg Swings
1
10 reps
-
1C
Cat Cow and T-Spine Rotation
1
10 reps
-
1D
Push Up
1
5 reps
-
2A
Deadlift (Barbell)
3
6 reps
RPE 7-8
2B
Single Arm High Row (Cable)
3
8 reps
RPE 7-8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
3B
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4A
Plank with Shoulder Taps
3
15 reps
RPE 7-8
4B
Face Pull
3
12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Circles
1
10 reps
-
1B
Side Leg Swings
1
10 reps
-
1C
Cat Cow and T-Spine Rotation
1
10 reps
-
1D
Push Up
1
5 reps
-
2A
Deadlift (Barbell)
3
6 reps
RPE 7-8
2B
Single Arm High Row (Cable)
3
8 reps
RPE 7-8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
3B
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4A
Plank with Shoulder Taps
3
15 reps
RPE 7-8
4B
Face Pull
3
12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Circles
1
10 reps
-
1B
Side Leg Swings
1
10 reps
-
1C
Cat Cow and T-Spine Rotation
1
10 reps
-
1D
Push Up
1
5 reps
-
2A
Deadlift (Barbell)
3
6 reps
RPE 7-8
2B
Single Arm High Row (Cable)
3
8 reps
RPE 7-8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
3B
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4A
Plank with Shoulder Taps
3
15 reps
RPE 7-8
4B
Face Pull
3
12 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Circles
1
10 reps
-
1B
Side Leg Swings
1
10 reps
-
1C
Cat Cow and T-Spine Rotation
1
10 reps
-
1D
Push Up
1
5 reps
-
2A
Deadlift (Barbell)
3
6 reps
RPE 7-8
2B
Single Arm High Row (Cable)
3
8 reps
RPE 7-8
3A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-8
3B
Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4A
Plank with Shoulder Taps
3
15 reps
RPE 7-8
4B
Face Pull
3
12 reps
RPE 5-7
Week 1
1 / 6 Weeks
Day 1
1A
Glute Bridge (Bodyweight)1 Set
5 Reps
-
1B
Side Leg Swings1 Set
5 Reps
-
1C
Thoracic Extension Stretch1 Set
5 Reps
-
1D
Cat Cow Stretch1 Set
5 Reps
-
2A
Front Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7-8
@7-8
@7-8
2B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
3A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7-8
@7-8
@7-8
3B
Lat Pulldown1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
4A
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@5-6
@5-6
@5-6
4B
Standing Cable Anti-Rotation Hold1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
Day 2
1A
Hip Circles1 Set
10 Reps
-
1B
Side Leg Swings1 Set
10 Reps
-
1C
Cat Cow and T-Spine Rotation1 Set
10 Reps
-
1D
Push Up1 Set
5 Reps
-
2A
Deadlift (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7-8
@7-8
@7-8
2B
Single Arm High Row (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
3A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
3B
Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7-8
@7-8
@7-8
4A
Plank with Shoulder Taps1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7-8
@7-8
@7-8
4B
Face Pull1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5-7
@5-7
@5-7