Workout Routine

Runner Strength

by benji216

Workouts

Workout B

calf raise

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

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

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

calf raise

5 sets

seated overhead press

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

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

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

seated overhead press

5 sets

Straight leg deadlift

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

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

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

Straight leg deadlift

1 sets

curl

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

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

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

curl

3 sets

Workout A

Step back split squat

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

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

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

Step back split squat

5 sets

dumbbell row

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

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

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

dumbbell row

5 sets

bench press

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

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

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

bench press

5 sets

Tibialis Raise

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

Overload: After 3 successful sessions, 1RM will be suggested to increase by 0.5 kg.

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

Tibialis Raise

3 sets

Tibialis Raise Flat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0.5 kg.

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

Tibialis Raise Flat

2 sets