Workout Routine

Free

Runner Strength

by benji216

Download free Hardy app
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout B

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
90 sec
2
100% 1RM
25 lbs
10
90 sec
3
100% 1RM
25 lbs
10
90 sec
4
100% 1RM
25 lbs
10
90 sec
5
100% 1RM
25 lbs
10
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

calf raise

5×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
5
90 sec
2
100% 1RM
25 lbs
5
90 sec
3
100% 1RM
25 lbs
5
90 sec
4
100% 1RM
25 lbs
5
90 sec
5
100% 1RM
25 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

seated overhead press

5×5

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Straight leg deadlift

1×5

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
90 sec
2
100% 1RM
25 lbs
8
90 sec
3
100% 1RM
25 lbs
8
90 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

curl

3×8

Workout A

Step back split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
90 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec
5
100% 1RM
25 lbs
10
100 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Step back split squat

5×10

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
5
90 sec
2
100% 1RM
25 lbs
5
90 sec
3
100% 1RM
25 lbs
5
90 sec
4
100% 1RM
25 lbs
5
90 sec
5
100% 1RM
25 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

dumbbell row

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
5
90 sec
2
100% 1RM
25 lbs
5
90 sec
3
100% 1RM
25 lbs
5
90 sec
4
100% 1RM
25 lbs
5
90 sec
5
100% 1RM
25 lbs
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

5×5

Tibialis Raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Tibialis Raise

3×10

Tibialis Raise Flat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
10
90 sec
2
100% 1RM
25 lbs
10
90 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

Tibialis Raise Flat

2×10