Running/Climbing Support
Elevate your endurance and conquer new heights in just 6 weeks—gear up for your next run or climb with targeted strength and stamina!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 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 | — |
| Superset | ||||
| 2A | Front Squat (Barbell) | 1 | 5 reps | @7–8 |
| 1 | 5 reps | @7–8 | ||
| 1 | 5 reps | @7–8 | ||
| 2B | Chest Supported Row (Dumbbell) | 1 | 8 reps | @7–8 |
| 1 | 8 reps | @7–8 | ||
| 1 | 8 reps | @7–8 | ||
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 1 | 5 reps | @7–8 |
| 1 | 5 reps | @7–8 | ||
| 1 | 5 reps | @7–8 | ||
| 3B | Lat Pulldown | 1 | 8 reps | @7–8 |
| 1 | 8 reps | @7–8 | ||
| 1 | 8 reps | @7–8 | ||
| Superset | ||||
| 4A | Romanian Deadlift (Dumbbell) | 1 | 8 reps | @5–6 |
| 1 | 8 reps | @5–6 | ||
| 1 | 8 reps | @5–6 | ||
| 4B | Standing Cable Anti-Rotation Hold | 1 | 0.5 min | — |
| 1 | 0.5 min | — | ||
| 1 | 0.5 min | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 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 | — |
| Superset | ||||
| 2A | Deadlift (Barbell) | 1 | 6 reps | @7–8 |
| 1 | 6 reps | @7–8 | ||
| 1 | 6 reps | @7–8 | ||
| 2B | Single Arm High Row (Cable) | 1 | 8 reps | @7–8 |
| 1 | 8 reps | @7–8 | ||
| 1 | 8 reps | @7–8 | ||
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @7–8 |
| 1 | 8 reps | @7–8 | ||
| 1 | 8 reps | @7–8 | ||
| 3B | Bench Press (Dumbbell) | 1 | 8 reps | @7–8 |
| 1 | 8 reps | @7–8 | ||
| 1 | 8 reps | @7–8 | ||
| Superset | ||||
| 4A | Plank with Shoulder Taps | 1 | 15 reps | @7–8 |
| 1 | 15 reps | @7–8 | ||
| 1 | 15 reps | @7–8 | ||
| 4B | Face Pull | 1 | 12 reps | @5–7 |
| 1 | 12 reps | @5–7 | ||
| 1 | 12 reps | @5–7 | ||
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Running/Climbing Support is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Running/Climbing Support is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Running/Climbing Support is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
