Workout Routine

Free

Runners Essential

by rzldmln

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Upper A

DB Overhead Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
30 sec
2
75% 1RM
19 lbs
8
30 sec
3
75% 1RM
19 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DB Overhead Press

3×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
30 sec
2
75% 1RM
19 lbs
8
30 sec
3
75% 1RM
19 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

incline bench press

3×8

Inverted Row

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Inverted Row

3×10

Dip

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Dip

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
30 sec
2
65% 1RM
29 lbs
8
30 sec
3
65% 1RM
29 lbs
8
30 sec

Cable crunch

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec

cable lateral raise

3 sets

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Cable Curl

3×8

Lower & Abs

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
75% 1RM
115 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3×8

hanging leg raises

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

hanging leg raises

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
30 sec
2
75% 1RM
34 lbs
8
30 sec
3
75% 1RM
34 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3×8

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
8
30 sec
2
75% 1RM
85 lbs
8
30 sec
3
75% 1RM
85 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg press

3×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
8
30 sec
2
75% 1RM
85 lbs
8
30 sec
3
75% 1RM
85 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

3×8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
75% 1RM
115 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

deadlift

3×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
30 sec
2
75% 1RM
34 lbs
8
30 sec
3
75% 1RM
34 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Cable crunch

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
30 sec
2
65% 1RM
16 lbs
8
30 sec
3
65% 1RM
16 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bulgarian split squat

3×8

Heavy bent knee Calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
30 sec
2
85% 1RM
130 lbs
5
30 sec
3
85% 1RM
130 lbs
5
30 sec
4
85% 1RM
130 lbs
5
30 sec
5
85% 1RM
130 lbs
5
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Heavy bent knee Calf raise

5×5

Upper B

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
75% 1RM
115 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

3×8

DB Bent over row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
30 sec
2
75% 1RM
19 lbs
8
30 sec
3
75% 1RM
19 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

DB Bent over row

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
30 sec
2
75% 1RM
34 lbs
8
30 sec
3
80% 1RM
36 lbs
8
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

lat pulldown

3×8

fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
30 sec
2
75% 1RM
19 lbs
8
30 sec
3
75% 1RM
19 lbs
8
30 sec

fly

3×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
30 sec
2
75% 1RM
34 lbs
8
30 sec
3
75% 1RM
34 lbs
8
30 sec

cable lateral raise

3×8

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
30 sec
2
75% 1RM
34 lbs
8
30 sec
3
75% 1RM
34 lbs
8
30 sec

Cable Curl

3×8

Overhead Cable Tricep Ext.

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
5
30 sec
2
75% 1RM
34 lbs
5
30 sec
3
75% 1RM
34 lbs
5
30 sec

Overhead Cable Tricep Ext.

3×5

hanging leg raises

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

hanging leg raises

3×10

Heavy bent knee Calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec
2
85% 1RM
130 lbs
5
100 sec
3
85% 1RM
130 lbs
5
100 sec
4
85% 1RM
130 lbs
5
100 sec
5
85% 1RM
130 lbs
5
100 sec

Heavy bent knee Calf raise

5×5

Runner Mobility & Explosion

Warm up

Set
Time
Rest time
1
0 sec
100 sec

Warm up

1×0 s

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
60 sec
2
85% 1RM
130 lbs
5
60 sec
3
85% 1RM
130 lbs
5
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×5

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
60 sec
2
85% 1RM
130 lbs
5
60 sec
3
85% 1RM
130 lbs
5
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3×5

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
5
60 sec
2
85% 1RM
21 lbs
5
60 sec
3
85% 1RM
21 lbs
5
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

bulgarian split squat

3×5

Double leg hurdle jump

Set
Reps
Rest time
1
6
30 sec
2
6
30 sec
3
6
30 sec

Double leg hurdle jump

3×6

Single Leg Pogo

Set
Reps
Rest time
1
6
30 sec
2
6
30 sec
3
6
30 sec

Single Leg Pogo

3×6

power clean

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
60 sec
2
85% 1RM
130 lbs
5
60 sec
3
85% 1RM
130 lbs
5
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

power clean

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Barbell Step Up

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
30 sec
2
85% 1RM
130 lbs
5
30 sec
3
85% 1RM
130 lbs
5
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Barbell Step Up

3×5