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At Strength Runner our goal is to bring together two worlds that previously didn't merge as one (Strength & Running) and provide our readers, customers, & clients the tools they need to advance their training, nutrition, and rest/recovery plans!

Who are Strength Runners? Military personnel, OCR (Obstacle Course Racers), Soccer players, Survival Runners, Basketball players, and tons more athletes who want to combine Strength Training and Running Training for their own self-interests or their respective Sports!

Here you will find 1) free articles & info on our Blog discussing Training, Nutrition, Rest/Recovery, 2) visit our Store for our sports supplement line, 3) become a Member and get Daily workouts, Nutrition plans for weight loss, weight maintenance, or weight gain, 4) you can become an online client with our Online One On One Personal Training plans, 5) learn about our Sponsored athletes representing Team Strength Runner and much more!

- Dave Gluhareff Founder of Strength Runner

Heavy Hittin Bodybuilding Plan Week 5

Heavy Hittin Bodybuilding Plan!
Week 5
By Strength Runner and Trainer Dave Gluhareff or on Facebook under TrainWithDave –
Heavy Overhaul!
For Week 5 our goal is to get off the daily body part split plan and totally overhaul for the week a new Hard and Intense Total Body Heavy Hittin Mass Plan to shake things up!
Week 5 - (Before each Total Body Workout = 10 min Warm-up Walk, Bike, or Elliptical then Stretch Total Body!)
Total Body Workouts – 5 Circuits of 5-10 reps (if needed rest about 30-60 seconds in between exercises)
Day 1 (Total Body 5 Circuits/5-10 reps):
-          Standard Wide Pushups
-          Hip Raises Toes-in
-          Rubber Band in/out Internal/External Rotator Cuff Strengtheners
-          2 Dumbbell Reverse Wrist Curls & Palms-Up Wrist Curls
-          Weighted Pushups (use spotter to add weights to your back)
-          Weighted Wide Grip Front Pullups
-          1 Dumbbell 1 Arm at a time Clean & Press
-          1 Dumbbell 2 hands lying Pullovers on bench or box
-          Barbell or Smith Machine Incline Chest Press
-          2 Dumbbell Alternating Palms-Up Biceps Curls
-          1 Dumbbell 1 Arm at a time Bent Over Row
-          Barbell Wide Stiff Legged Deadlifts (Feet Wide/Knees Slightly Bent/Back Straight)
-          Barbell or Smith Machine Squats (Feet shoulder width)
Day 2 (Rest Totally):
·       No Cardio, No Lifting, No Activity Nuthin please!
Day 3 (Cardio):
-          Cardio Goal = 5 min warm-up walk/stretch, then 45 min Power Walk flat NO Inclines, with a 5 min cool-down chillin walk/stretch
Day 4 (Total Body 5 Circuits/5-10 Reps):
-          Up/Down Planks
-          Back Extension Machine Weighted (Hyperextension Machine or Plate Loaded Machine)
-          2 Dumbbell Romanian Deadlifts (Dumbbells outside of Knees, Feet Shoulder Width)
-          2 Dumbbell Arnold Presses
-          Barbell or Smith Machine Flat Chest Presses
-          Weighted Reverse Grip Pullups
-          2 Dumbbell 2 Arms Lying Pullovers
-          Barbell Sumo Squats (Feet Wide, Hands 6-8 inches apart on bar, & Good Posture)
-          Barbell or Smith Machine Seated Military Shoulder Presses (arms make right angle)
-          Barbell Deadlifts (Feet Standard Shoulder Width)
-          Barbell Biceps Curls (Hands Shoulder Width)
-          Weighted Dips
-          Barbell Bent Over Rows (Palms-Down Grip, Hands 3 inches outside Shoulder Width)
-          Sprint all-out until you cannot stay at Max Speed and begin losing acceleration
Day 5 (Rest Totally):
·       Again - No Cardio, No Lifting, No Activity Nuthin please!
Day 6 (Cardio):
-          Cardio Goal = 10 min warm-up walk/stretch, then 60 min Power Walk Hills or Incline, with a 10 min cool-down relaxing walk/stretch
Day 7 (Full Rest & Recovery):
·       Begin to Focus on New Training Plan for Monday!