Strength Building Running Workout Plan

4 Weeks / 5 Days per Week / Beginner

1 ratings

Workout Summary

Do you enjoy running? Maybe you need to get in shape for a team sport? If you are looking for a great workout plan that involves a good amount of running and are also looking to increase your strength, then this is the plan for you! The goal of the strength building running workout plan is multi-... more

Do you enjoy running? Maybe you need to get in shape for a team sport? If you are looking for a great workout plan that involves a good amount of running and are also looking to increase your strength, then this is the plan for you! The goal of the strength building running workout plan is multi-faceted. It helps in strength training, getting the muscles ripped and charged with power, improving cardio as well burning large amounts of fat. This running training program is designed especially for basketball, football and soccer players to facilitate in the development of speed and stamina, which are essential features in becoming a successful athlete.

The strength building and running training program comprises of 5 specific workouts that focus on certain muscle groups and areas of the body. However, in order to get the maximum benefits from this running workout plan, it is recommended that the workouts be followed 5 days per week for 30 days. With the difficulty level set for beginners, the strength workouts and running plans should be manageable for most people. And to increase difficulty one can simply increase sets, reps, or running distance. This Strength Building Running Workout Plan is applicable to all fitness levels, no matter how experienced you are.

Achieving the optimum results from each workout requires the right equipment, which ranges from the simple to the complex. These include jump rope, exercise mat, medicine ball, flat bench, barbell and dumbbells, leg press machine and treadmill.

To strengthen the abs and legs, a running training program that targets the quads, calves, obliques and ab muscles is necessary. This involves performing a cardiovascular strength training workout by completing long duration exercises such as jogging, running on the treadmill and jump rope running. Other exercises, including squats, calf press and barbell lunges will also help the legs to become stronger and to work on the abs, the medicine ball is a great asset in this strength building workout .

One of the important elements in many sporting activities such as football and soccer is sprinting. It helps to increase and improve one’s athletic ability, speed and agility, as well as contribute to weight control and fat loss. By performing sprints and backward sled sprints, athletes are able to build speed and develop needed strength for their sport..

Including trail walking and running in the cardio strength training workout will help to improve your cardiovascular endurance and facilitate weight loss or maintenance. This workout involves walking and running at intervals as well as targeting the abs by doing planks and air bicycle exercises. Not to be left out of your workout routine is muscle building and strengthening, which involves exercises such as chin-ups, bent-over-rows, hammer curls, calf presses and squats.

Paying attention to the number of sets and reps, the rest time as well as the duration and distances is vital to getting the most out of the workout plans. In addition, having the correct form and doing the exercise properly is fundamental. Always look to improve each and every workout to achieve maximum results from these strength workouts.

In general, it is important that the strength building running plans and the building muscle workouts be complemented with eating the right diet and taking the recommended supplements for maximum benefits. Check out the recommended supplements for optimal results when following this Strength Building Running Workout Plan. Don't delay! Start following this plan today!

Strength Building Running Workout Plan

4 Weeks / 5 Days per Week / Beginner

1 ratings
Strength Building Running Workout Plan

Strength Building Running Workout Plan

4 Weeks / 5 Days per Week / Beginner

1 ratings

Workout Summary

Do you enjoy running? Maybe you need to get in shape for a team sport? If you are looking for a great workout plan that involves a good amount of running and are also looking to increase your strength, then this is the plan for you! The goal of the strength building running workout plan is multi-... more

Do you enjoy running? Maybe you need to get in shape for a team sport? If you are looking for a great workout plan that involves a good amount of running and are also looking to increase your strength, then this is the plan for you! The goal of the strength building running workout plan is multi-faceted. It helps in strength training, getting the muscles ripped and charged with power, improving cardio as well burning large amounts of fat. This running training program is designed especially for basketball, football and soccer players to facilitate in the development of speed and stamina, which are essential features in becoming a successful athlete.

The strength building and running training program comprises of 5 specific workouts that focus on certain muscle groups and areas of the body. However, in order to get the maximum benefits from this running workout plan, it is recommended that the workouts be followed 5 days per week for 30 days. With the difficulty level set for beginners, the strength workouts and running plans should be manageable for most people. And to increase difficulty one can simply increase sets, reps, or running distance. This Strength Building Running Workout Plan is applicable to all fitness levels, no matter how experienced you are.

Achieving the optimum results from each workout requires the right equipment, which ranges from the simple to the complex. These include jump rope, exercise mat, medicine ball, flat bench, barbell and dumbbells, leg press machine and treadmill.

To strengthen the abs and legs, a running training program that targets the quads, calves, obliques and ab muscles is necessary. This involves performing a cardiovascular strength training workout by completing long duration exercises such as jogging, running on the treadmill and jump rope running. Other exercises, including squats, calf press and barbell lunges will also help the legs to become stronger and to work on the abs, the medicine ball is a great asset in this strength building workout .

One of the important elements in many sporting activities such as football and soccer is sprinting. It helps to increase and improve one’s athletic ability, speed and agility, as well as contribute to weight control and fat loss. By performing sprints and backward sled sprints, athletes are able to build speed and develop needed strength for their sport..

Including trail walking and running in the cardio strength training workout will help to improve your cardiovascular endurance and facilitate weight loss or maintenance. This workout involves walking and running at intervals as well as targeting the abs by doing planks and air bicycle exercises. Not to be left out of your workout routine is muscle building and strengthening, which involves exercises such as chin-ups, bent-over-rows, hammer curls, calf presses and squats.

Paying attention to the number of sets and reps, the rest time as well as the duration and distances is vital to getting the most out of the workout plans. In addition, having the correct form and doing the exercise properly is fundamental. Always look to improve each and every workout to achieve maximum results from these strength workouts.

In general, it is important that the strength building running plans and the building muscle workouts be complemented with eating the right diet and taking the recommended supplements for maximum benefits. Check out the recommended supplements for optimal results when following this Strength Building Running Workout Plan. Don't delay! Start following this plan today!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Incline Bench
  • Dip/Chin-Up Machine
  • Jump Rope
  • Medicine Ball
  • Dumbbells
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Quads / Intermediate
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Obliques / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a medium to heavy weight medicine ball for the ab exercises. The heavier the better, because the goal is to build strength.

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Groin / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
Default
Quads / Intermediate
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
Default
Quads / Expert
3 sets, 1 reps3.00 <span>mi</span> , 00:00:30, 00:30 rest
3 3.00 mi 00:00:30 1 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Chest / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Calves / Intermediate
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Criss Cross Jump Rope and Alternating Leg Jump Rope exercise perform 3 sets of the stated minutes. (take a 1 minute break in between)

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate & Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Groin / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Abs / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Abs / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Calves / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Biceps / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Middle Back / Intermediate
3 sets, 4 reps, 02:00 rest
3 -- --:--:-- 4 -- 02:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Quads / Intermediate
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Calves / Beginner
3 sets, 9 reps, 01:00 rest
3 -- --:--:-- 9 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a medium to heavy weight medicine ball for the ab exercises. The heavier the better, because the goal is to build strength.

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Groin / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Quads / Expert
1 sets, 2 reps3.00 <span>mi</span> , 00:00:45
1 3.00 mi 00:00:45 2 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Chest / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Triceps / Beginner
3 sets, 9 reps, 01:00 rest
3 -- --:--:-- 9 -- 01:00
Default
Triceps / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Calves / Intermediate
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Criss Cross Jump Rope and Alternating Leg Jump Rope exercise perform 3 sets of the stated minutes. (take a 1 minute break in between)

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate & Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Groin / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
Default
Quads / Beginner
00:35:00
-- -- 00:35:00 -- -- --:--
Default
Abs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Calves / Beginner
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
Default
Biceps / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Biceps / Beginner
3 sets, 6 reps, 01:30 rest
3 -- --:--:-- 6 -- 01:30
Default
Middle Back / Intermediate
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:30 rest
3 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Quads / Intermediate
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Calves / Beginner
3 sets, 9 reps, 01:00 rest
3 -- --:--:-- 9 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Abs / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Obliques / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a medium to heavy weight medicine ball for the ab exercises. The heavier the better, because the goal is to build strength.

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Groin / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
Default
Quads / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Quads / Expert
1 sets, 2 reps3.00 <span>mi</span> , 00:01:00
1 3.00 mi 00:01:00 2 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Chest / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 7 reps, 01:00 rest
3 -- --:--:-- 7 -- 01:00
Default
Calves / Intermediate
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Criss Cross Jump Rope and Alternating Leg Jump Rope exercise perform 3 sets of the stated minutes. (take a 1 minute break in between)

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate & Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Groin / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
Default
Quads / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
Default
Abs / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Hamstrings / Intermediate
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Biceps / Beginner
3 sets, 7 reps, 01:30 rest
3 -- --:--:-- 7 -- 01:30
Default
Middle Back / Intermediate
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:30 rest
3 -- --:--:-- 12 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Quads / Intermediate
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Calves / Beginner
4 sets, 9 reps, 01:00 rest
4 -- --:--:-- 9 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:35:00
-- -- 00:35:00 -- -- --:--
Default
Abs / Intermediate
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Obliques / Expert
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a medium to heavy weight medicine ball for the ab exercises. The heavier the better, because the goal is to build strength.

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:15:00
1 -- 00:15:00 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:15:00
1 -- 00:15:00 -- -- --:--
Default
Groin / Beginner
1 sets, 00:15:00
1 -- 00:15:00 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:15:00, 01:00 rest
1 -- 00:15:00 -- -- 01:00
Default
Quads / Intermediate
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Quads / Expert
1 sets, 3 reps3.00 <span>mi</span> , 00:01:30
1 3.00 mi 00:01:30 3 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Chest / Beginner
4 sets, 6 reps, 02:30 rest
4 -- --:--:-- 6 -- 02:30
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 7 reps, 01:00 rest
4 -- --:--:-- 7 -- 01:00
Default
Calves / Intermediate
00:20:00
-- -- 00:20:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 3.00 <span>mi</span> , 00:02:00
1 3.00 mi 00:02:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Criss Cross Jump Rope and Alternating Leg Jump Rope exercise perform 3 sets of the stated minutes. (take a 1 minute break in between)

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate & Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Groin / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Hamstrings / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Calves / Beginner
4 sets, 6 reps, 01:00 rest
4 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
4 sets, 5 reps, 01:30 rest
4 -- --:--:-- 5 -- 01:30
Default
Biceps / Beginner
4 sets, 5 reps, 01:30 rest
4 -- --:--:-- 5 -- 01:30
Default
Middle Back / Intermediate
4 sets, 4 reps, 02:00 rest
4 -- --:--:-- 4 -- 02:00
Default
Lats / Intermediate
4 sets, 10 reps, 01:30 rest
4 -- --:--:-- 10 -- 01:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure load up the weight. The reps are set very low because the goal here is to build strength and lifting very heavy weight at low reps is the best way to build strength. Pick a weight to where you could NOT perform another rep if you're lift depended on it. If you can push yourself close to that level then you will see tremendous results from this program. Get focused!

Intermediate and Advanced: Increase the sets and time/distance for a more challenging workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Shoulders secondary Glutes secondary Forearms secondary Lower back secondary Traps secondary Chest primary Groin primary Triceps primary Hamstrings primary Quads primary Calves primary Obliques primary Hip flexors primary Biceps primary Middle back primary Abs primary Lats primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Incline Bench
  • Dip/Chin-Up Machine
  • Jump Rope
  • Medicine Ball
  • Dumbbells
Show All

48 people started this plan

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Strength Building Running Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Incline Bench
  • Dip/Chin-Up Machine
  • Jump Rope
  • Medicine Ball
  • Dumbbells
Show All

48 people started this plan