Workout Routine

Runners Essential

by rzldmln

Workouts

Upper A

DB Overhead Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Overhead Press

3 sets

incline bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

Inverted Row

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

Inverted Row

3 sets

Dip

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

Dip

3 sets

Cable crunch

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

Cable crunch

3 sets

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 sets

Lower & Abs

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

3 sets

hanging leg raises

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

hanging leg raises

3 sets

leg curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

3 sets

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg press

3 sets

calf raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

3 sets

deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

deadlift

3 sets

Cable crunch

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Cable crunch

3 sets

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bulgarian split squat

3 sets

Heavy bent knee Calf raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Heavy bent knee Calf raise

5 sets

Upper B

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

3 sets

DB Bent over row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

DB Bent over row

3 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lat pulldown

3 sets

fly

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

fly

3 sets

cable lateral raise

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

cable lateral raise

3 sets

Cable Curl

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

Cable Curl

3 sets

Overhead Cable Tricep Ext.

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

Overhead Cable Tricep Ext.

3 sets

hanging leg raises

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

hanging leg raises

3 sets

Heavy bent knee Calf raise

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

Heavy bent knee Calf raise

5 sets

Runner Mobility & Explosion

Warm up

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Warm up

1 sets

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

3 sets

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bulgarian split squat

3 sets

Double leg hurdle jump

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

Double leg hurdle jump

3 sets

Single Leg Pogo

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

Single Leg Pogo

3 sets

power clean

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

power clean

3 sets

bench press

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

bench press

1 sets

Barbell Step Up

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Barbell Step Up

3 sets