strength runner
General
Intermediate
Barbell
Plan Details
The strength runner routine by powrwes is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
LIFT A
Est. 80 min
9 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Good Morning
4 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 1 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 5 Reps
Farmer's Walk
3 Sets x 75 Reps
Tue
Fartlek/Plank
Est. 42 min
5 exercises
Running
1 Set
Plank
1 Set
Side Plank
2 Sets
Elbow Plank w/1 arm elevated
2 Sets
2 hand hip/twist plank
2 Sets
Wed
LIFT B/Tempo Run
Est. 67 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Rack Pull
4 Sets x 3 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Running
1 Set
Thu
Easy Run/Plank
Est. 42 min
5 exercises
Running
1 Set
Plank
1 Set
Side Plank
2 Sets
Elbow Plank w/1 arm elevated
2 Sets
2 hand hip/twist plank
2 Sets
Fri
LIFT C
Est. 57 min
7 exercises
Barbell Sumo Deadlift
5 Sets x 3 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Bench Press
6 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Kettlebell Turkish Get-Up Lunge
4 Sets x 3 Reps
Sat
Long Run/Plank
Est. 57 min
5 exercises
Running
1 Set
Plank
1 Set
Side Plank
2 Sets
Elbow Plank w/1 arm elevated
2 Sets
2 hand hip/twist plank
2 Sets
