Workout Routine

Free

Runner Strength V2

by benji216

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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

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

3×10

seated overhead press

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 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

3×8

single arm, single leg romanian dead lift

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

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 %

single arm, single leg romanian dead lift

3×10

elevated glute bridge

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

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 %

elevated glute bridge

3×10

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
45 lbs
5
100 sec
2
100% 1RM
45 lbs
5
100 sec
3
100% 1RM
45 lbs
5
100 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 %

Leg raises

3×5

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

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

3×10

dumbbell row

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

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

3×10

bench press

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 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

3×8

Tibialis Raise

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

2×10

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

Russian Twist

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

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

Russian Twist

3×10