The Center of Movement
WeightliftingRunning isn't going to kill your gains, if you do it right.
This program combines Bodybuilding and Running to help you put on muscle mass and get stronger while running faster and further
Imagine your strength numbers going UP and your running times going DOWN.
Imagine the 25 lb dumbells that used to be hard for 12 reps being your warm up weight...
....and your "easy" mile pace going from 10 min/mi to 9min/mi ...
... AT THE SAME TIME
You CAN run and build muscle at the same time. You just need to know HOW.
1 sessions per week
Must use App app to view and log training
Program Training
A
Single Leg Hamstring Curl
2 x 15
B
Back Squat
4 x 10
C1
Leg Press
3 x 12
C2
Calf Raises Leg Press
3 x 12
D
Bulgarian Split Squat
3 x 12
E
Lying Leg Curl
12, 12, 10, 10
A
Run
A1
YTWLs
3 x 8
A2
Bench Press
4 x 10
B
Incline DB Bench Press
3 x 12
C
Machine Shoulder Press
3 x 12
D1
Machine Chest Fly
15, 12, 12
D2
Tricep Pushdown
3 x 12
E
DB Lateral Raise
3 x 15
A
Run
A
Deadlift
4 x 8
B
Hip Thrust
3 x 12
C
Leg Extension
3 x 15
D
Step Up Glute Focused
3 x 12
E1
DB RDL x
3 x 12
E2
Strict Lower Hanging Leg Lifts
3 x 15
F
Seated Calf Raise
15, 12, 12
A
Neutral Grip Machine Row
12, 10, 10, 10
B
Lat Pulldown
3 x 12
C
Single Arm DB Row
3 x 12
D
Face Pulls
3 x 15
E1
Seated Incline DB Curls
3 x 12
E2
Rear Delt Machine Fly
3 x 15
A
Run
