Hello, I’m Vijune Penikaite, and for over a decade, I’ve had the privilege of guiding individuals through their fitness journeys. My passion lies in empowering people, especially women and men, to discover their inherent strength and power. From my base in the vibrant heart of London, I’ve seen countless transformations, and one truth consistently emerges: strength training is not just about aesthetics; it’s about building a resilient body, a powerful mind, and a foundation for a long, vibrant life. I have personally used this program to train many of my male clients, witnessing incredible transformations.
Today, I want to share a program that embodies this philosophy – a comprehensive 12-week strength training split designed specifically for advanced runners seeking to regain their vitality, build lean muscle, and improve their overall well-being. This isn’t just another workout plan; it’s a blueprint for a stronger, healthier, and more confident you. And the best part? You can easily follow and track your progress with the 12Reps app.
Why Strength Training is Your Non-Negotiable for Longevity and Running Performance
In our fast-paced world, it’s easy to overlook the profound impact of consistent strength training. For runners, especially those aiming for advanced performance, your body demands resilience and power. Muscle mass can decline by 3% to 5% per decade after the age of 30, and testosterone levels gradually decrease [1]. But here’s the empowering news: you have the power to slow, and even reverse, this decline. Strength training is your most potent weapon.
Longevity Strength Training: This isn’t just a buzzword; it’s a lifestyle. Regular resistance training helps maintain bone density, improves metabolic health, enhances cardiovascular function, and boosts cognitive performance. For runners, it translates to improved running economy, reduced injury risk, and sustained performance over the years [2]. It’s about building a body that not only looks strong but functions optimally for decades to come. It’s about being able to play with your kids, carry groceries with ease, and maintain independence as you age.
Building Muscle for Runners: While the goal isn’t necessarily to become a bodybuilder, building lean muscle is crucial for runners. It provides the power needed for speed, the endurance for long distances, and the stability to prevent injuries. For women, including those aiming to build muscle, it sculpts, tones, and strengthens without necessarily leading to bulk, fostering a powerful and athletic physique. The key is progressive overload – consistently challenging your muscles to adapt and grow.
This program utilises a Push/Pull/Legs (PPL) split, a highly effective method that divides your workouts into muscle groups that work synergistically. This allows for adequate recovery for each muscle group while ensuring high training frequency throughout the week [3].
Your 12-Week Transformation: A Runner’s Guide
This 12-week program is structured into three distinct phases, each building on the last to ensure continuous progress and adaptation. We’ll start with foundational strength, then introduce more advanced techniques like supersets to maximise muscle growth and endurance. Remember, consistency and proper form are paramount. The 12Reps app will be your best friend throughout this journey, helping you track sets, reps, weights, and rest periods with its built-in stopwatch, just like a dedicated workout tracker app.
The Essentials: Warm-up, Cool-down, and Daily Finisher
Every successful workout begins with a proper warm-up and ends with a cool-down. These are non-negotiable for injury prevention and optimal recovery.
Warm-up (10 minutes before each workout): Start with 10 minutes of light cardio, such as an incline walk on a treadmill or rowing. Follow this with dynamic mobility exercises.
Mobility Stretch | Sets | Reps/Duration |
Cat-Cow | 2 | 10 reps |
World’s Greatest Stretch | 2 | 5 reps/side |
Cool-down (10 minutes after each workout): Finish your session with 10 minutes on the StairMaster or an incline walk on the treadmill to aid recovery and gradually bring your heart rate down.
Daily Finisher (Morning or Evening): To further enhance your core strength, glute activation, and overall fitness, incorporate this quick routine into your daily schedule, either before your morning shower or before bed. These are excellent bodyweight app exercises that require no equipment.
Exercise | Sets | Reps |
Push-ups / Knee Press | 4 | 10 |
Sit-ups | 4 | 10 |
Calf Raises | 4 | 10 |
Glute Bridges | 4 | 10 |
Back Extensions | 4 | 10 |
The 12-Week Program: Detailed Phases
This program incorporates a variety of equipment, including kettlebells, dumbbells, TRX, machines, and barbells, ensuring a well-rounded and challenging experience. We’ve included a mix of single- and double-leg exercises to enhance balance, stability, and unilateral strength, all of which are crucial for runners. We’ve avoided overly complex exercises to keep it effective and safe.
In this initial phase, the focus is on mastering form and building foundational strength. We’ll use single sets for 5 exercises per workout, with 4-5 sets each. Remember to choose a weight that allows you to complete the target reps with good form, and gradually increase it as you get stronger (progressive overload).
Exercise | Sets | Reps | Rest |
Barbell Bench Press | 4-5 | 8-12 | 60-90 sec |
Dumbbell Shoulder Press | 4-5 | 8-12 | 60-90 sec |
Incline Dumbbell Press | 4-5 | 8-12 | 60-90 sec |
Triceps Pushdown (Machine) | 4-5 | 10-15 | 60 sec |
Lateral Raises (Dumbbell) | 4-5 | 12-15 | 60 sec |
Exercise | Sets | Reps | Rest |
Barbell Bent Over Row | 4-5 | 8-12 | 60-90 sec |
Lat Pulldown (Machine) | 4-5 | 8-12 | 60-90 sec |
Seated Cable Row | 4-5 | 10-15 | 60 sec |
Bicep Curls (Dumbbell) | 4-5 | 12-15 | 60 sec |
Face Pulls | 4-5 | 15-20 | 60 sec |
Exercise | Sets | Reps | Rest |
Barbell Back Squats | 4-5 | 8-12 | 60-90 sec |
Dumbbell Romanian Deadlifts | 4-5 | 10-12 | 60-90 sec |
Walking Lunges (Dumbbell) | 4-5 | 10-12/leg | 60 sec |
Single-Leg RDL (Kettlebell) | 4-5 | 8-10/leg | 60 sec |
Plank | 4-5 | 60 sec | 60 sec |
Phase 2: Upping the Ante with Supersets (Weeks 5-8)
Now that you’ve built a solid foundation, we’ll introduce supersets to increase intensity and efficiency. This phase includes 5 main exercises and 4 superset exercises, totalling 8 exercises per workout. You’ll perform four working sets for each exercise, plus one warm-up set, making a total of five sets. Remember to use the 12Reps app stopwatch to monitor your rest periods between supersets and exercises
Here’s your version with only the main exercises and two additional ones for each training day:
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Barbell Bench Press | 4 | 8-12 | 60-90 sec |
Seated Dumbbell Shoulder Press | 4 | 8-12 | 60-90 sec |
Dumbbell Bench Press | 4 | 8-12 | 60-90 sec |
Overhead Tricep Extension (Dumbbell) | 4 | 12-15 | 60 sec |
Cable Chest Fly | 4 | 12-15 | 60 sec |
Day 2: Pull (Back, Biceps)
Exercise | Sets | Reps | Rest |
|---|---|---|---|
Pull-ups (or Lat Pulldown) | 4 | 8-12 | 60-90 sec |
Dumbbell Biceps Curl | 4 | 8-12 | 60-90 sec |
Single Arm Dumbbell Row | 4 | 10-12 | 60-90 sec |
Seated Cable Row | 4 | 10-12 | 60-90 sec |
Dumbbell Reverse Fly | 4 | 12-15 | 60 sec |
Day 3: Legs & Core (Quads, Hamstrings, Glutes, Abs)
Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Deadlifts | 4 | 6-8 | 90-120 sec |
Bulgarian Split Squats (Dumbbell) | 4 | 10-12/leg | 60-90 sec |
Glute-Ham Raise (Machine) | 4 | 10-15 | 60 sec |
Dumbbell Walking Lunges | 4 | 12-15/leg | 60-90 sec |
Hanging Leg Raises | 4 | 15-20 | 60 sec |
Phase 3: Maximising Gains (Weeks 9-12)
The final phase continues with supersets, pushing your limits to maximise muscle growth and strength. The intensity is higher, and the focus remains on progressive overload. Continue to use the 12Reps app to log your workouts and ensure you’re consistently challenging yourself
Here’s your clean version with only the main exercises and two added for each training day:
Day 1: Push (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 4 | 6-10 | 60-90 sec |
Arnold Press (Dumbbell) | 4 | 8-12 | 60-90 sec |
Incline Dumbbell Flyes | 4 | 10-12 | 60 sec |
Overhead Tricep Extension (Cable or Dumbbell) | 4 | 12-15 | 60 sec |
Dumbbell Front Raises | 4 | 12-15 | 60 sec |
Day 2: Pull (Back, Biceps)
Exercise | Sets | Reps | Rest |
|---|---|---|---|
Weighted Pull-ups | 4 | 6-10 | 60-90 sec |
Pendlay Rows (Barbell) | 4 | 8-12 | 60-90 sec |
Seated Machine Row | 4 | 10-12 | 60 sec |
Lat Pulldown (Wide Grip) | 4 | 10-12 | 60-90 sec |
Dumbbell Hammer Curls | 4 | 12-15 | 60 sec |
Day 3: Legs & Core (Quads, Hamstrings, Glutes, Abs)
Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Front Squats | 4 | 6-10 | 90-120 sec |
Single-Leg Romanian Deadlifts (Dumbbell) | 4 | 8-10/leg | 60-90 sec |
Reverse Hyperextension (Machine) | 4 | 10-15 | 60 sec |
Walking Lunges (Dumbbell) | 4 | 10-12/leg | 60-90 sec |
Hanging Knee Raises | 4 | 15-20 | 60 sec |
Your Journey Starts Now: Download the 12Reps App
This 12-week program is more than just a series of exercises; it’s a commitment to yourself. It’s about embracing the challenge, celebrating small victories, and building a stronger, more resilient you. Remember, consistency is key, and having the right tools can make all the difference.
The 12Reps app is designed to be your ultimate strength training app and weightlifting app companion. With its intuitive interface, you can easily navigate to ‘Build Your Routine,’ select all the exercises from this program, and use the built-in stopwatch to precisely monitor your rest periods. It’s like having a personal trainer in your pocket, guiding you through every set and rep.
Ready to embark on your transformation? Download the 12Reps app today and start your 7-day trial for free. Let’s get you in the best shape of your life!
References
[1] Harvard Health. (2022, February 1). Building better muscle. https://www.health.harvard.edu/staying-healthy/building-better-muscle [2] Complete Physio. (2024, February 14). The Crucial Role of Strength Training for Runners. https://complete-physio.co.uk/the-crucial-role-of-strength-training-for-runners/ [3] StrengthLog. (2024, January 4). The Best Push Pull Legs Split for Building Muscle. https://www.strengthlog.com/push-pull-legs-split/ [4] Men’s Health. (2024, June 18). An Expert Trainer Reveals How Much Muscle You Can Really Gain in a Month. https://www.menshealth.com/uk/building-muscle/train-smarter/a61152787/how-much-muscle-gain-per-month/ [5] Men’s Health. (2024, November 7). Here’s Exactly How Much Protein You Need. https://www.menshealth.com/nutrition/a32842318/how-much-protein-do-i-need/ [6] Fuel Meals. (2024, August 29). Best Macros to Gain Muscle. https://www.fuelmeals.com/blogs/table-talk/best-macros-to-gain-muscle
Article by Vijune Penikaite, Personal Trainer. Find more at https://www.vijunefitness.co.uk
