Upper Lower Split Strength Training for Runners - JEFIT

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Upper Lower Split Strength Training for Runners - JEFIT

Upper Lower Split Strength Training for Runners banner

Upper Lower Split Strength Training for Runners

AUDIO TIP

Sport

Intermediate

Barbell

Plan Details

The Upper Lower Split Strength Training for Runners routine by fearlessbyfp is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Runner Specific Strength Training Based on scientific evidence and experience e.g. from runners connect. Two lower body sessions, to be performed on heavy running (i.e. sprint) days. Two upper body/core sessions to be performed on moderate or light running days. One „fun“ session, with a bunch of jumps and body weight for speed for after a long run. All sessions are below one hour. Way below if done properly. Cause I have other things to do than be at the gym all the time... All exercises are to prevent injury and acquire strength. Feel free to share and send me your PRs. And be aware. A blog is in the making.

Routine detail

Any

Legs

Est. 47 min

11 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 5 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

bodyweight deep squat Demonstration

bodyweight deep squat

3 Sets x 8 Reps

Split squats Demonstration

Split squats

2 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

DB Sumo Deadlifts Demonstration

DB Sumo Deadlifts

3 Sets x 8 Reps

KB Swings Demonstration

KB Swings

3 Sets x 8 Reps

Dead Bug Demonstration

Dead Bug

3 Sets x 8 Reps

side plank row Demonstration

side plank row

1 Set x 8 Reps

Any

Deadlifts

Est. 47 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 10 Reps

Kettlebell Front Squat Demonstration

Kettlebell Front Squat

3 Sets x 8 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 20 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Any

Upper Body A

Est. 46 min

10 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Shoulder Circles Demonstration

Shoulder Circles

3 Sets x 8 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

3 Sets x 20 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Any

Upper Body B

Est. 54 min

11 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

4 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 8 Reps

Chin ups Demonstration

Chin ups

3 Sets x 3 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Kettlebell Turkish Get-Up Lunge Demonstration

Kettlebell Turkish Get-Up Lunge

3 Sets x 3 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Any

Fun day

Est. 51 min

13 exercises

Burpees Demonstration

Burpees

3 Sets x 8 Reps

Side Plank Demonstration

Side Plank

3 Sets

Dead Bug Demonstration

Dead Bug

3 Sets x 8 Reps

Chin-Up (Mixed Grip) Demonstration

Chin-Up (Mixed Grip)

3 Sets x 8 Reps

KB Swings Demonstration

KB Swings

3 Sets x 8 Reps

Superman Demonstration

Superman

3 Sets

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

3 Sets x 8 Reps

Stability Ball Plank Demonstration

Stability Ball Plank

3 Sets

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

3 Sets x 8 Reps

Stability Ball Leg Lift Demonstration

Stability Ball Leg Lift

3 Sets x 8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 8 Reps

squat jumps Demonstration

squat jumps

3 Sets x 8 Reps

circles plank on EB Demonstration

circles plank on EB

3 Sets x 8 Reps