Lift 2 Run, Run 2 Lift!

Cart empty
Shopping cartCart empty

Become a Member

Get access to our private members only area and the strength runner community. Receive daily exercise and nutrition planning with advice, tips and much more!


Online Personal Training & Accountability plans with daily workouts and weekly check-ins.

Online Store

Strength Runner workout clothing and supplements for before, during and after your workouts.


Welcome to

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 3

Heavy Hittin Bodybuilding Plan!
Week 3

By Strength Runner founder and Trainer Dave Gluhareff or on Facebook under TrainWithDave – 
This Week on Week 3 it’s back to Heavy Weights and the Goal is 5 Sets 5-10 reps Heavy Weights where you should be getting a tuff burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps is not possible then lighten the weight a bit.

Week 3 - (Warm-up before each workout w/15 min walk then stretch the muscles you plan to hit!)
Each Workout – 5 sets of 5-10 reps (rest about 45-60 seconds in between sets if needed)

Day 1 Chest:
-    Weighted Pushups (Have partner add weights onto your back)
-    2 Dumbbell Flat Chest Presses
-    Barbell Flat Chest Presses
-    1 Dumbbell two hands Pullovers
-    Barbell Incline Chest Presses
-    Machine Flat Chest Presses (Wide Grip)

•    Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 2 Back:
-    1 DB Bent Over Rows
-    Barbell Bent Over Rows
-    Staggered Hands Pullups (Right/Left) (Weighted)
-    Neutral Grip Pullups Weighted
-    2 DB Bent Over Rows (elbows-in/knees bent/low back straight)

Day 3 Core:
-    Weighted Double Crunches
-    Lying Flutter Kicks
-    Hanging Knee Raises (Weighted)
-    Lying Scissor Kicks
-    Ab Crunch Machine
-    1 Dumbbell or Kettlebell Standing Side Bends (Right/Left)

•    Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 4 Shoulders:
-    Rubber Band In/Outs (Internal/External) Rotator Strengthening
-    2 DB Rear Lateral Raises
-    2 DB Seated Shoulder Presses
-    2 DB Standing Shrugs (Shrug up/back NOT straight up)
-    2 DB Alt High Pulls (keep knees bent back straight)
-    Seated Machine Shoulder Presses (Front Grip)

Day 5 Arms:
-    2 DB Seated Reverse & Palms-up Wrist Curls
-    2 Dumbbell Alternating Biceps Curls Standing
-    1 Dumbbell (two hands) Overhead Triceps Extensions Seated
-    2 Dumbbell Alternating Hammer Curls Standing
-    Standing Straight Bar (wide grip) Triceps Cable Pressdowns
-    Barbell Reverse Biceps Curls Standing
-    Two Handed Standing Rope Triceps Pressdowns

Day 6 Legs:
-    2 DB Squats feet shoulder width
-    2 DB Walking Reverse Lunges
-    1 DB two hands Wide Feet Stance Stiff Legged Deadlifts
-    2 DB Forward Walking Lunges
-    2 DB Romanian Deadlifts (Dbells outside of knees/feet shoulder width)
-    2 DB Standing Calf Raises (Heels in & out)
-    Lying Hamstring Curl Machine

•    Cardio Goal – 50 Minute Power Walk, Bike, Elliptical, or Run

Day 7 Rest/Recover