Program Description
This program is designed for people who lift and also run, aiming to balance strength, muscle growth, and recovery. With this program, you should be running ~6–12 miles per week (or more) keeping cardio consistent without interfering with progress in the gym. The split is structured to manage fatigue so lifting performance can still improve while running stays in the routine. For best results do this (Mon Wed Thurs Fri)
Program Overview
- LevelNovice
- GoalPowerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedFeb 05, 2026 05:58
- Last EditedFeb 05, 2026 05:59
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Triceps
9.9%
Chest
9.3%
Upper Back
9%
Middle Delts
8.7%
Biceps
8.7%
Abs
8.4%
Lats
8.1%
Hamstrings
5.6%
Rear Delts
5.3%
Quadriceps
3.7%
Glutes
3.7%
Forearms
2.8%
Lower Back
1.9%
Calves
1.9%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
10-12 reps
RPE 9
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
High Row
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
8-12 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3
Preacher Curl (Machine)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
6-10 reps
RPE 9
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Hack Squat
3
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
10-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
5-8 Reps
@9
2
Chest Fly (Cable)3 Sets
10-12 Reps
@9
3
Incline Chest Press (Machine)3 Sets
8-10 Reps
@9
4
Overhead Press (Barbell)3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)4 Sets
12-15 Reps
@9
6
Abs Crunch (Machine)3 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Weighted)4 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
@9
3
Lat Pulldown3 Sets
8-12 Reps
@9
4
High Row3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Cable)3 Sets
8-12 Reps
@9
6
Decline Crunch (Weighted)3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)3 Sets
3-6 Reps
@9
2
Hack Squat3 Sets
8-12 Reps
@9
3
Seated Hamstring Curl3 Sets
10-12 Reps
@9
4
Seated Calf Raise3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)3 Sets
12-15 Reps
@9
6
Abs Crunch (Machine)3 Sets
8-12 Reps
@9
Day 3
1
Chest Fly (Cable)2 Sets
8-12 Reps
@9
2
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@9
3
Preacher Curl (Machine)3 Sets
8-12 Reps
@9
4
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@9
5
Bench Press (Close Grip)3 Sets
6-10 Reps
@9
6
Single Arm Pushdown3 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)4 Sets
10-15 Reps
@9