Upper Lower Split Strength Training for Runners
Sport
Intermediate
Body
Plan Details
The Upper Lower Split Strength Training for Runners routine by JanaNys 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
Upper Body B
Est. 46 min
11 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Shoulder Raise
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Chin ups
3 Sets x 3 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 3 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Legs
Est. 36 min
10 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Barbell Lunge
3 Sets x 8 Reps
bodyweight deep squat
3 Sets x 8 Reps
Split squats
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
DB Sumo Deadlifts
3 Sets x 8 Reps
KB Swings
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
side plank row
3 Sets x 8 Reps
Any
Deadlifts
Est. 228 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Good Morning
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 812 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 8 Reps
Any
Fun day
Est. 38 min
13 exercises
Burpees
3 Sets x 8 Reps
Side Plank
3 Sets
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
KB Swings
3 Sets x 8 Reps
Superman
3 Sets
Kettlebell Figure Eight
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
squat jumps
3 Sets x 8 Reps
circles plank on EB
3 Sets x 8 Reps
Any
Upper Body A
Est. 38 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
