Strength Training for Runners

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 56 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Frog Squat
3-5 sets10-20 reps60s
2.Barbell Back Squat
3-5 sets12 reps120s
3.Dumbbell Bench Press
3-5 sets12 reps120s
4.Russian Twist
3-5 sets12 reps120s

ExerciseSetsRepsRest
1.Bodyweight Nordic Hamstring Curl
3-5 sets10-20 reps60s
2.Barbell Deadlift
3-5 sets12 reps120s
3.Lat Pulldown
3-5 sets12 reps120s
4.Single Leg Hip Bridge
3-5 sets12 reps120s

ExerciseSetsRepsRest
1.Banded Shoulder Spider Crawls
3-5 sets10-20 reps60s
2.Barbell Deadlift
3-5 sets12 reps120s
3.Standing Barbell Military Press (AKA Overhead Press)
3-5 sets12 reps120s
4.Plank
3-5 sets60s120s

Date Created: 11/22/2018, UTC


Last Updated: 9/12/2020, UTC





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