Run Base Lift A: Squat + Press
Full-body lift day for runners. Back squat and bench press as the strength anchors, then split squat, calf and anti-rotation work chosen for ankle, knee and hip tolerance under weekly running.
Estimated session
- Movements 5
- Working sets 13
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat 3 working sets of 5-8. Double progression: add load only when all sets clear 8 reps at or below the week's target RPE. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Barbell Bench Press - Medium Grip 3 working sets of 5-8, same double-progression rule. +2.5 kg / 5 lb per step when the range is cleared. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Split Squat with Dumbbells 2 sets of 8-10 per leg. Rear foot on a bench or low box. No dumbbells or no elevation surface — substitute Bodyweight Walking Lunge for the same reps, or Barbell Lunge at ~30% of squat load. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 04 | Standing Dumbbell Calf Raise 3 sets of 12-15 with a 1 s pause at the top and a slow stretch at the bottom. Substitute Standing Barbell Calf Raise, or a standing calf-raise machine if your gym has one, at matched reps. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Plank 2 holds of 40-60 s. Ribs down, glutes squeezed, no sagging. In a commercial gym, a cable Pallof Press for 10 reps per side is the upgrade. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
Coaching notes
Order is fixed: squat first while fresh, then bench, then single-leg and calf work — never reverse it to save time. Squat and bench run straight sets with full rest; split squat, calf raise and plank may pair as a circuit if time is short. Substitutions: with no dumbbells or no rear-foot elevation, use Bodyweight Walking Lunge at matched reps or Barbell Lunge at ~30% of squat load. For calves use Standing Barbell Calf Raise at split-squat load, or a calf machine. In a commercial gym a cable Pallof Press replaces the plank. Equipment swaps. No dumbbells: Split Squat with Dumbbells -> a bodyweight Bulgarian split squat, slowing the lowering to 3 s; Standing Dumbbell Calf Raise -> a single-leg bodyweight calf raise off a stair edge. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight